September 17, 2022

Posted By: Christi

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

Teams of 3 – for time:
100 Ring Muscle-ups
100 Kettlebell Hang Clean & Jerks, 53/35 lbs
Sled Push, pick load, 3000ft.
Goal: 25 mins

A higher volume team workout today with some complex movements. The ring muscle up is obviously quite a bit of reps, but for a team of three that has solid capacity here it’s not so bad. I would suggest smaller sets to keep moving and obviously adjusting to lower reps as needed. The kettlebell hang clean and jerk creates quite a bit of time under tension and cardiovascular response as well. Likely, again small sets as you’re rotating through. The sled push weight is listed as moderate and should be something you can march with at a steady and strong pace for at least 100′. One person works while the other to rest and rotate through as often as you like. Complete all one exercise before moving onto the next.

Post Work 2-3xs:
:20sec in each position of a 3-Way Banded Shoulder Stretch