FRIDAY 12/2/16

TTB 1.3

Scaled = 0 strict & less than 5 kipping

Rx = 1-5 strict & 5+ kipping

Rx+ = 7+ strict & 25+ kipping

*If you're in between, pick one but stick with it for the whole cycle.

PROGRAMMING

5x5 Knees Up

• Sc = Strict Knees to Chest
• Rx = Strict Knees to Elbows
• Rx+ = Ball Ups (on rings)

5min EMOM GHD Arch Hold w/ PVC

• Sc = :10s
• Rx = :15s
• Rx+ = :20s

6min EMOM Straddle L-Pops + Stretch

• Sc/Rx/Rx+ = 10-15 L-Pops & stretch the rest of the minute

Finish with 1 min Seal Stretch

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Arch Hold - focus on pulling the PVC as high as possible. Getting into a good arch position during TTB is imperative because it propels you into the next rep. Think of the Arch in your kip as the engine that drives TTB.

L-Pops - one hand on either side of your leg as far out as you can while able to lift your straight leg 4 inches off the ground. Use the remaining minute to stretch your hamstrings.