Strength:
Max Effort Hang from Bar
Max Effort Handstand Hold
Max Effort Plank Hold

WOD:
4 Rounds
15 Toes to Bar
5 Muscle Ups (Bar or Ring)
400m Run

We will have our regular class schedule today! One class tomorrow at 9:00am.

We are working on our grip strength and our hangs and holds this month. We’ll start off by testing our max effort time hanging from the pull up bar, then holding a handstand (you can kick up or wall climb), and then a plank hold. For each of these we will be sure to have good form. That means while hanging from the bar you have active shoulders – no hanging from that shoulder meat (ouch!) In a handstand you will have that good hollow body position – no flared chests and over-extended backs. And in that plank you are a straight line from the ankles to the neck – no hips sagging or butts in the air!

Then, we are going to test that grip strength some more with toes to bar and muscle ups. Don’t worry, we’ll let your hands rest a bit during that 400m run!

Your Coach will help you scale both the toes to bar and muscle ups as needed today. It is a strength day so we want to spend some time working on those movements. A good choice might be doing actual movements but lower reps. Your Coach will help you decide.

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