Skill:

Hollow Body Hold

5 x 30 seconds on, 30 seconds off

Belly to Wall Handstand Holds

5 x 30 seconds on, 30 seconds off

 

For Quality

 

 

Conditioning:

“No More Dairy?!”

Part I:

Complete as many rounds as possible in 9 minutes of:

A: 5 Deadlifts (225/150)

B: Max rep Paralette Pass Throughs

 

Rest 2 minutes

 

Part II:

Complete as many rounds as possible in 7 minutes of:

A: 5 Clean to overhead (135/95)

B: Max rep Speed Skips

 

Rest 2 minutes

 

Part III:

Complete as many rounds as possible in 5 minutes of:

A: 5 Snatches (115/75)

B: Max rep Burpees

 

This is a partner WOD. In each of the AMRAP’s, A performs their lifts while B, simultaneously performs their gymnastics movement. As soon as A finishes, partners switch. Maintain a continuous count on the gymnastic movement for each AMRAP.  Use the same bar throughout all 3 parts. Score is 2 part: 1. Total number of completed rounds. 2. Total “max” reps and any additional lifts of incomplete rounds.

 

For Score

Compare to Friday, 07 December 2012

 

 

Mobility:

Lateral Opener – 1:30/side

Spine Smash – 2:00

Posterior Chain Floss – 1:30/side

 

 

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