MONDAY 4/3/2017

Regionals Team Athletes

5 rounds

• 5 Chest to Pegs -or- 1 Pegboard ascent
• 10 C2B
• :90 sec REST

Rx

5 rounds

• 5 Chest to Pegs -or- 1 Pegboard ascent
• 2:00 min REST

Scaled

5 rounds

• 5 ring rows
• 5 kips
• 5 mini-butterflies
• :90 sec REST

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Chest to Pegs - Set the pegs at the same height, just high enough so that you can still reach them while standing flat footed, but you still have to stretch. Begin at a dead hang, then pull yourself up until your chest is level with the pegs. You MAY use your feet on the wall because you can use your feet during pegboard ascents.

Pegboard Ascents

The key to doing these well is to never lose tension. You're going to pull yourself up so that your chest is level with the pegs, and then you have to hold yourself there the whole time. Your shoulders will shift from side to side to allow you to remove and replace the pegs.

What do your legs do? Honestly, whatever feels the best to you. Many people find success pulling their legs up high and tight and almost walking up the wall, but some people feel like their feet slip too much. Others prefer to let their legs hang down almost straight, but you'll want to press your legs and hips towards the wall. If they're dangling too much or your legs are loose, you will be working harder than you should because you have lost tension. 

If you're new to trying the pegboard, or heights have you a little freaked out, modify the Rx workout to do two half ascents each round. Keep in mind, it's great if you can climb all the way to the top of the pegboard, but you still have to climb down in a slow and controlled manner!