Skill Work:
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:
“It’s only 2”
Complete as many reps as possible in 12 minutes of:
2 Thrusters (95/63)*
2 Bar-over Burpees**
2 Double Unders**
For Score
*Each round add (20/10#)
**Each round increase reps by 2
Flexibility:
20 Sit-ups to Straddle
Right Side Straddle – 1:30
Left Side Straddle – 1:30
Middle Straddle – 1:30
Post score and experiences to comments
7 full rounds RX
failed at 153# in round 8
…Rest 2 min
Then get a 15# PR on thrusters
Skill: ✅
CWOD: 126 Rx
FWOD: ✅
Skill: ✅
CWOD: 126 Rx
Mobility: ✅
T.
Cwod. 96. Failed at 123.
Rxed the rest.
D.
CWOD. 96 Rx. Failed on 2nd 205 thruster.
Fully participated in class.
Skill:
Check
CWOD:
160 reps Rx
Mobility:
Check 3x today, I need it