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Team Name: Ape Nation
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:
“Fired Up”
10 Alternating Pistols
20 meters Handstand Walk
30 Double Unders
20 Power Snatches (75/53)
10 Body Blasters
Row 250m
3 rounds for time
Compare to Friday, 01 March 2014
*Body Blasters are a burpee, pull-up, and knees-2-elbows = 1 rep. Start standing, drop into a burpee, hop to feet; jump, simultaneously grabbing the bar into a pull-up. After executing a pull-up, perform a knees-2-elbows.
Flexibility:
15 Front Leg Swings/per leg
Hamstring Floss – 2:00/leg
Olympic Wall Squat – 2:00
15 Sit-ups to Pike
Pike stretch – 2:00
Post time and experiences to comments
D.
28:13.
Mod 14 box on pistols. Down from 16.
Walking handstands were Rxish. I’ve seen better. I’ve done worse.
27:41 call it Rx (ish). Walking handstands were close to Darren’s…but I believe worse. I did re-start where I fell though.
BRUTAL WORKOUT
lots of modifications 25.39
pistol progression 20″ box
shoulder touch 24″ box
singles
31# snatch
Burpee/banded PLU/knee ups
ROW Rx 😉
Nice WOD!
21:38 Rx
T.
30:01
Mod box pistol progression
Shoulder touches
Dropped to 41# after round 1.