Tuesday Jan 10, 2017
SKILLS!
Competition Class
Strength
8min EMOM
8min EMOM
evens: 5-7 T2B tech
odds: 30sec ME Double Unders
*go to triple unders if you can do 50+ UB Dus
For Time:
60 TTB
80 Wallballs (20/14)
200 DU
*13min Time Cap
SKILLS & DRILLS
7 x Free Standing HS Hold
*use spotter if needed
*focus on control from fingers
5x5 Deficit HSPU
1 Strict + 4 Kipping
build to max deficit (go up from last week)
8min EMOM
35sec ME Kipping HSPU + 25sec rest
For Quality
Accumulate 3min L-sit
Accumulate 3min superman hold (arms at side, scaps retracted - think bottom of hand release push up)
Accumulate 3min side plank (each)
