12.13.2023

TTB drills:
A.  work on hollow body hold and arch hold for 3 sets of 10 seconds each from the rig


B. with a partner- one hangs actively and then swings into hollow and arch while the other places a hand in front by the belly and then in back.  The swinging person should pull back on the rig and touch the back to the hand and then come through so that the belly touches the other hand.

C. take a band and practice standing hollow lat pull downs.  Don't garb the band, just place the hands on the band.  Do a set of 30 reps and then do a set of 8 kip swings.


D. sit on the floor and with legs and feet together, perform a set of 10 leg lifts
(38) How To Do TOES TO BAR (TTB) | How to STRING BIGGER SETS! - YouTube


WOD
"Explorer"
20:00 EMOM
min 1- 3 bar muscle ups + 6 TTB
min 2- 2 unbroken sets of snatch + hang snatch + OHS  135/95
min 3- 60 seconds row max cals- record this
min 4- rest