7. Juni 2022
Jun
07
B. Specific
Bar muscle up drills
Everyone:
10 Scap pull + hollow body
2-3 sets
Beginner:
5-7 Beat swings
5-7 Jumping CTB*
*Focus on timing the positions of arch to hollow
Intermediate:
3-5 Glide Kip
3-5 Hip to Bar
Advanced:
3-5 Explosive Arch to Hollow + hip to bar
1-3 Bar muscle ups:
Regular, weighted, jumping
RX+ GHD situps
Scaling options
Beginner
For time
35-25-15
RKBS @ Heavy
Straight leg sit ups / abmat sit-ups
50′ DB OH Carry @ 2x Moderate
Intermediate
42-30-18
KBS @ 24/16 KG
Knee tucks
25′ HS walk between rounds
or
8-6-3 Wall climbs
Score: EMOMs completed.
Scaling options
Beginner
2 Strict press @ Light
6 Straight Arm Banded Lat PushDown
Intermediate
2 Strict press @ 50%
5 C2B
Perform
As Written