THURSDAY
| Skill
Hanging L-Sit Skills – Parallel bars: support – Single-legged knee raise hold – Single-legged leg raise – L-Sit – Active hang – Single-legged knee raise – Single-legged leg raise – Hanging L-Sit
L-sit gymnastics work should see athletes master the P-bars (use DB’s if necessary) before moving to the workout |
| WOD
Benchmark “The Ghost” EMOM23 for total reps:
Min 1) Row calories Min 2) Burpees Min 3) Double-unders Min 4) Rest
Active: Single-unders Lifestyle: Burpees to incline, single-unders
Correct legs-hips-arms timing in the drive and arms-hips-legs timing in the recovery phases of row strokes & chest and thighs touching ground to start and fully extended knees and hips with hands touching above or behind head to finish each burpee. |