WODs
 | Mon, Feb 8 2016 |  |
| 20160208 Summary | Hollow Rock Hold | Thruster Sally WarmUp | STRENGTH CHIPPER |
20160208 Summary
(No Results Tracked)
PreWarmUp - SHOULDER/HIP MOBILITY
:30 WarmUp
30 3rd World Squat
800M Row
30 second WallSit
10 GI Janes
60 Second PassThroughs
10 DoubleUnders
60 Seconds Jumping Jacks
10 GHD SitUps
30 second HS Hold
30 3rd World Squat
:45
Hollow Rock Hold/Supermans
:50
Thruster Sally WarmUp
:00
Strength Chipper
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Hollow Rock Hold
(Time)
For 3 minutes (without rest)
Maintain an active Hollow Rock position
--To perform the hollow rock lay face up on the ground with your lower back flat on the floor, arms stretched overhead and legs out straight. Raise your arms and legs about one foot off of the floor and attempt to assume the shape of a rocker on a rocking chair
If rest is needed, roll to the Superman position by rolling between the hollow rock position and superman position without ever becoming inactive in your core or allowing your hands or feet to touch the ground.
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Thruster Sally WarmUp
(Weight)
0:00 - 5:00
Complete 100 singles (no doubles)
then:
6 Strict PullUps
8 Slow Pushups
10 AirSquats with 5 second HOLD
8 Burpees
6 Light KB Swings
05:00 - 10:00
Thrusters at 45/35
Everytime the song says down, go down and hold weight in front rack
Everytime the song says up, stand up and hold weight overhead
| Sarah | 35# Rx | LOVED THIS!!!!! |
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STRENGTH CHIPPER
(Time)
For Completion:
50 Deadlifts - 185/135
40 BackSquats 135/95
30 Power Cleans 135/95
20 Push Press 115/75
10 OHS 95/65
Planned: Thu,Nov28,2019 Thu,Dec20,2018 Wed,Mar8,2017 Wed,May25,2016 Mon,Feb8,2016 Thu,May28,2015 Tue,Feb17,2015
| Sarah | 15:13 Rx | | | Duane | 17:18 Rx | OHS started @ 14:00... No love from OHS today |
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