Skills and Drills
Toes to Bar:
Advance:
5 sets (10:00)
8-10 Kip to Chair Position
5-8 Strict Toes to Bar
Intermediate:
5 sets (10:00)
6-8 Kip to Chair Position
5-8 Strict Knee Raise + Extension
Beginner:
5 sets (10:00)
5 Kip Swings + Knees up
5-8 Strict Hanging Knee Raise
Alternative Option:
5 sets (10:00)
10 Alternating V-Ups
10 Hollow Rocks
10-second Hollow Rock Hold
WOD
16 EMOM:
1.) 10-12 Supinated Grip Strict Chin-Up
2.) 10-15 Weighted or Free P.Bar/Ring Dips
3.) 20 Steps Double Dumbell Front Rack Walking Lunge (rpe 6)
4.) Dinlen
Strength
Her 2:30 içinde 10:00 Boyunca (4R)
8 Kneeling Single KB Front Rack Hold With DB Press (R) (rpe 7/10)
8 Kneeling Single KB Front Rack Hold With DB Press (L)
8 Strict Pull-Up