Wednesday 4/24/13
Skill Work
Hollow Rocks
Beginner- Practice learning where you are at in the progression to maintaining a hollow position on the floor. Practice hollow rock progressions, give yourself a lot of time and reps with this.
Advanced- 3 x ME hollow rocks, no breaking extension of shoulders, elbows, hips, knee joints on hollow rock. Then complete 5 slide to hollows on the gymnastics mat.
WOD
WYAC Team Tryout #1
4 Minute AMRAP of:
10 Power Snatch 75/55
10 Toe-2-Bar
Rest 1 Minute
2 Minute Max Effort Double Unders
Rest 1 Minute
4 Minute AMRAP of:
10 Wall Balls 20/14
10 Kettlebell Swings 70/55
Basics
4 Minute AMRAP of:
10 Push Press 75/45
10 Sit-Ups
Rest 1 Minute
2 Minutes Max Effort Single Unders
Rest 1 Minute
4 Minute AMRAP of:
10 Wall Balls 14/10
10 Kettlebell Swings 45/25
Written by:
Just Paleo