WOD: Sunday, November 3, 2013

(A) Superman Hold and Superman Rock 

(B) Hollow Body Hold and Hollow (Body) Rock 

(C) Kipping Pull-up Progression and Practice

(D) Jumping Pull-Up Demo and Conditioning

  • Tabata Jumping Pull Ups ... 20 seconds of jumping pull ups, 10 seconds of rest; 8 total rounds (4 minutes)
  • Rest, then ... 

(E)  Wall Ball Demo and Conditioning

  • Tabata Wall Balls  ... 20 seconds of wall balls, 10 seconds of rest; 8 total rounds (4 minutes)
  • Rest, then ... 

(F) Plank, Side Planks, Reverse Plank Demo and Conditioning 

  • Tabata Planks ... Two cycles of the following: 20 second plank, 10 sec rest, 20 sec side plank (left), 10 sec rest, 20 sec side plank (right), 10 rest, 20 sec reverse plank, 10 rest

Slam Balls. Photo by Rafael Vega