WOD 1 = 3R
-15s Tuck Planche https://www.youtube.com/watch?v=xw31tXau_4Q
-1 min rest
If wrists feel fragile, It may help to use parallettes or point thumbs forward while other fingers face laterally.
WOD 2= 3R
-15s Tuck Lever https://youtu.be/e_YwP0O34zM?t=122
-1 min rest
Aim to keep shoulder blades together
WOD 3= 3R
-12 Dips
-1 min rest
scaled full range of motion. Use DB or rings https://youtu.be/NjujVHxnstc?t=34
WOD 4 = 3R
-8 Chin ups (palms toward face)
-1 min rest
Scale using bands instead of ring rows today. Use full range of motion
WOD 5 = 3R
-8 Pseudo planche pushup https://www.youtube.com/watch?v=MWTos2vFIEQ
-1 min rest
Scale using elevation from a bench or box where you can still lean forward as much as your mobility will allow. Keep hands as close to hips as possible. Keep hollow body and posterior pelvic tilt. If wrists feel fragile, It may help to point thumbs forward while other fingers face laterally or even backwards if needed
WOD 6= 3R
-8 strict hanging leg lifts https://www.youtube.com/watch?v=S2QVHl6DoNo
-1 min rest
Members are encouraged to use the stall bar or a spotter to prevent movement of the shoulders.