04.18.2024

Skills
Touchdown Squats
4 sets of 8-10/side


Pistol progressions to practice https://www.instagram.com/p/BrnZ8X6ghIu/

1. Narrow Squat
2. Toenail Spot
3. Single Leg Ankle Spot
4. Narrow Squat to Single Leg Stand
5. Pistols

warm up for gymnastics
Bar muscle up drills
https://www.instagram.com/p/C40NNR8uchc/
 
jump from a box- done correctly with straight arms
https://www.instagram.com/p/C4oUuNoR7WM/ 
 
hips behind the bar drill
https://www.instagram.com/p/C4lzxucRqsu/ 
 
low racked banded muscle up drill- don't use the bands on the rig to BMU
https://www.instagram.com/p/C4ihCOPuF9B/
 
Chest to bar drills  https://www.instagram.com/p/C4qREpzurIk/
1. banded PVC pull around the chest while seated
2. jumping low chest to bar pull ups
3. banded chest to bar pull ups
 
 
 
WOD
"Bad Cheerleader"
10 Rounds for time
2 bar muscle up/C2B pull ups or pull ups
4 pistols (2/side)
6 hand release push ups