8am-10am: Open Gym
10am: Group WOD
Complete in teams of 3:
75 Hang Power Cleans, 155/105 lbs
180 Bike Calories
*Accumulate in any order.
We have our team workout today and we last did a variation of this one on 9/4! Work as a team to complete the hang power clean and bike carries in any order you want. Two people work at a time while one rests. Rotate through as often or little as you like. Weight on the power clean should be moderate and allow for cycling reps but still challenging. We did this in the past with hang power snatches but wanted to give the shoulders a bit of a break this week and change things up! Fun way to compare and still get in some fitness!
Arms Overhead Hip Hinge Hold: 5 x 20 secs / 10 secs
Landmine Rotation, pick load: 5 x 20 secs / 10 secs
Hollow Hold: 5 x 20 secs / 10 secs
Russian Twist: 5 x 20 secs / 10 secs
20 secs of work followed by 10 secs of rest for 5 intervals.
Rotate through each exercise until you have completed 5 rounds.
This is a mix of static and dynamic work. The landmine rotation and russian twist should be kept light to focus on a controlled movement. For the hollow hold, focus on keeping your lower back pressed into the ground. If needed, modify to a bent knee hollow hold.