We've had a few big days in the gym this week. Look forward to a good stretch tomorrow, a nice AMRAP for those in need of a workout and a chance to work on some muscle up skills! We'll stretch for 20 mins or so and then the choice is yours.
Strength option:
Ring Muscle ups
EMOM 6
2-6 Reps
Scaling options
Beginner
3 Low ring, False grip ring rows
Intermediate
3 Strict band assisted ring muscle ups / Low ring muscle up transition
Workout:
Amrap 18 minutes
500m Row /1000m Bike / 300ml ski
60 DU
30 DB snatch 50/35 lbs x 1
Scaling Options
Beginner
20/17 Cal row
60 Single unders
20 DB snatch 25/15 lbs x 1
Intermediate L1
30/25 Cal row
60 Single unders
30 DB snatch 35/25 lbs x 1
Intermediate L2
30/25 Cal row
30-60 DU
20 DB snatch 50/35 lbs x 1
Muscle up progression videos if you're interested:
Low Ring face pulls:
Low ring hip extension + pull back:
Low ring muscle up transition (kip / strict)
—High ring pull back swings: https://youtu.be/7lpO28VtFXI
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