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Monday, 28 September 2020

27 September 2020 by 4 Comments

Skill Work:

5 rounds:

0:30 Hollow hold

0:30 Rest

0:30 Hollow hold on bar

0:30 Rest

 

Conditioning:

12 Min AMRAP of:

3 Strict pull-ups*

6 Dumbbell hang clean and jerk** (50/35)

9 Dumbbell goblet squats

100m Run

 

For score

*concentrate on hollow hold while pulling

**perform 3 on one side, then 3 on the other

 

 

Post results and experiences to comment

Filed Under: 11-15 min, AMRAP, Bodyweight, Gymnastics WOD, Monostructural, Skill

Comments

  1. Henry Smith says
    28 September 2020 at 13:26

    147 rx

  2. sflynn says
    28 September 2020 at 13:48

    The core work was AWESOME.
    The power of isometric holds! Core crusher. ❤️
    CWOD: 6 full rounds Rx. Really went slow and intentional on the pull-ups to focus on that hollow hold in the pull.

  3. White Ape says
    29 September 2020 at 09:45

    Love the core work!! This is going to be awesome!!

    CWOD:
    157 (7 rounds plus 3 PLU)

  4. Sandy says
    6 October 2020 at 12:58

    104 pts PLU progression, everything else Rx! Almost finished 5 rounds, ended on the run.

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