WOD: Tuesday, January 28, 2014

(A) Floor Work

  • 4x20 second Hollow Body Holds
  • 4x20 second Superman Holds
  • 4x5 Wall Climbers
  • 4x30 second Wall Facing Hollow Body Handstand Holds

(B) Bar Work

  • Accumulate 30-40 seconds in the false grip hold (hanging from the bar at the crease of your wrist) in 3 minutes

(C) Ring Work

  • 2x20 second Hollow Body Plate Hold
  • 6x5 Hollow Body Ring Rows
  • 6x5 V-Sit Hip Extensions
  • Accumulate 30-50 seconds at the top of a ring dip in 2 minutes
  • Accumulate 30-50 seconds at the bottom of a ring dip in 2 minutes
  • Accumulate 30-50 seconds in an L-Sit from rings in 2 minutes (Sub: Use Parallette Dips)
  • 2x5 Rind Dips (Sub: 2x5 Parallette Dips)

(D) 16 Minute Tabata (20 Seconds ON, 10 Seconds OFF), alternating between the following 4 stations

  • Ring Dips (Sub: Parallette Dips)
  • Kettlebell Sumo Deadlift High Pull 1.5/1.0
  • Russian Sit-Ups w/ Plate 15/10
  • Russian Kettlebell Swing 1.5/1.0

Score is total reps.
You may start on any station but you must cycle through the stations in top-bottom order
Larger classes split into groups of 2-4.

TWO-A-DAY WOD:

  • 5x 1k Row, resting 2 minutes between sets
    OR
  • 5x 250m Swim, resting 2 minutes between sets

HOMEWORK: Primal Flow Warm-Up

Jasmine. Dealing with the Pain: False Grip Practice. Photo by Rafael Vega