8am-10am: Open Gym
10am: Group WOD

For time:
40/35 Bike Calories
— then —
15 Ring Muscle-ups
21 Straight Leg Sit-ups
12 Ring Muscle-ups
15 Straight Leg Sit-ups
9 Ring Muscle-ups
9 Straight Leg Sit-ups
— then —
40/35 Bike Calories

Goal: sub 15 mins

This workout buys in and out with calories on a bike. The bike can easily be modified to a row or run. The start of the bike should be a smooth pace while the last bike should be a near sprint. The muscle-up and sit up combo is intentional interference and can be a tough combo. Athletes who have muscle-ups but are concerned about the volume should cut back to 12-9-6 or 9-6-3 rep scheme. Modifying the movement to a C2B pull up + Ring Dip would also be a great option for most. Be flexible for this workout and know that you can all still get a great workout no matter how you decide to attack it. The goal for this workout is 15min give or take a few minutes on either side.

Post Work
2 rounds for quality of:
50′ Single arm OH Carry (left)
15 Band Pull Aparts
50′ Single arm OH Carry (right)
15 Band Face Pulls
50′ Single arm Front Rack Carry (left)
15 Scap Push-ups
50′ Single arm Front Rack Carry (right)
15 Scap Pull-ups

We have a variety of pieces today that will help with both keeping our shoulders healthy and midline strong. The midline work is in the form of overhead and front rack carries. The focus here will be on keeping the midline braced properly by not overextending. Athletes should be using a weight that allows for this position. Carries should be done unbroken. The band and push up work will focus on the shoulders and should have the you focusing on quality movement rather than speed. Rest as needed between movements.