Beginner: @ 22x2, 5, 5, 5; rest 2 min
Intermediate: 3, 3, 3, 3; rest 2 min
Advanced: Work up to a 1RM, drop the weight 20 lbs, and do 2 reps x 3 sets; rest 2 min.
B. 30 sec Toes to Bar
30 sec Rest
30 sec ring dips
30 sec Rest
7 sets
If you do not have a toes to bar, please do hanging leg raises @ 2112.
If you do not have a ring dip, do a 5 second support hold followed by a negative. Use a partner if you need stability assistance.
If you cannot stabilize in a support position with the help of your partner, please do push-ups and then do PART C.
C. For those who do not have a support hold.
5-10 sec support hold or neutral grip, with as little assistance as possible x 4 sets; rest 1 min.
Still stuck at 230lbs but to be honest I'm really stressed from work, tired and not eating quite enough so once this is sorted out it'll go up.
ReplyDelete7,7,7,6,6,5,4 for T2B
7,6,5,5,4,4,4 for ring dips
My grip was shot from the T2B. Great coaching tonight Mieka!
Great job to those who tackled the WOD!
ReplyDeleteI love seeing people take the leap to a new progression at gymnastics!
Thx Kurt.
- :) Mieka