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:
Partner WOD:
“Merging Lines”
100 Kettlebell Swings (53/35)
50 Burpees
30 Toes-2-Bar
800m Shuttle Run (alternate every 200m)
30 Toes-2-Bar
50 Burpees
100 Wall-Ball Shots (20/14) @ (10/9′)
For Time
Partners will perform equal work.
Compare to Friday, 18 July 2014
Flexibility:
Right Side Straddle – 1:30
Left Side Straddle – 1:30
Middle Straddle – 1:30
First Rib Mobilization – 1:30/side
Post time and experiences to comments
18:15 RX
w/ Jimmy
With change of 100 kb’s top and bottom. Coach wrote the wod on board incorrectly. count yourselves lucky!
Bonus 1000m Partner Row:
3:23
Solo version 18ish. 500 m Row instead of 400m Run
Bonus 500m Row 2:02
Did half the WOD again with Grant at noon, 9:08 for the half and run.
Then had a KO in the OK team practice as we did a trial run through WOD 2. It was some good work. The static holds got heavy.