WORKOUT OF THE DAY
Choose ONE Option below:
SKILL WOD - TOES TO BAR
5x Inchworm +:10 hold
Start in plank, inch hands towards feet, keep hands and feet flat. Find a good stretch to hold for :10, then walk back to plank.
2. Core/Body Position
:30 roll between hollow/super
Use core to rotate. Try not to use hands!
3x:10 T2B kip
*Engage lats, push/pull on bar
*Get height behind bar, push head through arms
Lay on floor, arms straight holding on to pull up structure. Practice starting hollow, then tuck knees and kick feet to touch the structure.
*Push/pull on bar with hollow/super
*Tuck + Kick to touch bar
10×2-3 Kipping T2B
5x Max T2B using kip, stop set once kip is lost
5×40 Plank Shoulder Taps
30/20/10 calories on assault bike
3/2/1 Turkish Get Ups each side
MAKE UP WOD: Make up a workout you missed from earlier in the week, Mon – Wed