Knees to elbows is a great way to target lower abs. If possible try to do them strict. If not then use a kip to aid in the movement and speed at which the workout is being done. Dead hang from the bar with arms straight and outstretched. Activate your abs pulling your knees in an arcing motion towards your elbows. Activate your lower abs by pushing your pelvis to the roof to get them all the way to the elbows. If you do not do this the highest you will get is knees to triceps at best. The photo shows the top portion and a true knees to elbows position. Lower and repeat
WOD
Strength: Press (3 down,1 pause at bottom,2 up ,1 pause at top) 6 x 6
Conditioning:
Do this in true ladder/reverse ladder format. You will alternate between exercises doing one exercise for the prescribed ladder rung of reps followed by the other exercise at the prescribed ladder rung of reps. You must complete the ladder rung you start unbroken otherwise you have to repeat the rung. If you break during the rung you are on then you must repeat that rung.
10-9-8-7-6-5-4-3-2-1 Push Press/Push Jerk
1-2-3-4-5-6-7-8-9-10 Knees to Elbows
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