WOD's for Wednesday 11/7/2012


WOD's for Wednesday 11/7/2012

The Hollow Rock hold is a tough exercise but it is so important as it spills over into your kipping movements and over all spinal and core stability. Check it out right from the expert, Carl Paoli.

Think of your hands becoming your feet in your handstand push ups (HSPU).  Please them directly under your shoulders just as you would stand with your feet under your hips.  Check out a true HSPU and all of the variations of techniques.

CF Class WOD: Strength: Bench Press 3×5 – 75-85% of max

Met-Con: 21-15-9 reps for time of: Hang squat clean, 50/35 pound dumbells Handstand push-ups

KB Class WOD: 4 Rounds:

30 1/2 Rotation switch 55/35lb 20 Double Unders 10 Push-Ups

then: 4 Rounds: Tabata Hollow Rock Hold

CF Striking WOD:

For time

1000m row 100 (1-2) 100 singles 100 knees 500m row 50 (3-4) 50 singles 50 A-frame kicks 250m row 25 (1-2) 25 singles 25 burpees