Skill:
Practice 10 minutes on:
Hollow Body position holds
4 x 30 seconds on, 30 seconds off
Hollow Body rocks
4 x 10
High Plank Variations
– 1 arm up holds: 10 seconds each arm
– 1 arm, 1 leg opposite sides up: 10 seconds each variation
– 1 arm, 1 leg same side up: 10 seconds each variation
For Quality
Conditioning:
“Gobbler”
20 Calories Rowed
16 Shoulder Touches
12 Goblet Squats (53/35)
8 Body Blasters
4 rounds for time
Flexibility:
20 Side Leg Swings each leg
Hip Capsule Distraction – 2:00/side
Anterior Compartment Smash – 2:00/side
Hold Pancake Split – 2:00
Post time and experiences to comments
Those core exercises were tough!!!
CWOD:
21:50 (over the cap but I finished)
Mod: walk-up HS – shoulder touches
Core work = ouch.
CWod. 19:27 Rx. Have to increase mobility to help shoulder touches. Only 2-4 at a time.
Skill WOD:
3 times!!
CWOD:
14:01 Rx
TIRED!!
15:24 mod wall facing shoulder touches