Strict False Grip Supine Ring Rows : 5×4
Strict False Grip Supine Ring Rows 5×4
Rest as needed between sets.
* Alternate with Strict ring dips 5×4. Scale to False Grip Ring Rows (not supine)
Strict Ring Dips : 5×4
Strict Ring Dips 5×4
Rest as needed between sets.
* Alternate with False Grip Supine Ring Rows 5×4. Scale to toe spot ring dips or fixed dips
5 RFT: Muscle-ups, Push Press and Air Squats
5 rounds for time of:
5 Muscle-ups
10 Push Press (135#/95#)
30 Air Squats
*Scale MU to 5 strict pull-ups
Photo by @robcwilson
Dan demonstrates a proper false grip. The ring should cross your wrist at the joint (where a watch band would go) and the knuckles facing in. Thumbs are wrapped and elbows are in.
The False Grip
Dan demonstrates a proper false grip. The ring should cross your wrist at the joint (where a watch band would go) and the knuckles facing in. Thumbs are wrapped and elbows are in.
The False Grip