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Thursday Stretch Day 06132024

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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