WHITEBOARD – 13 January 2012
Workout:
100 KB Swings (70/55)
50 Inverted Rows
5 Rope Climbs (Sub 25 Neutral Grip Pull-ups or Chin-ups)After a couple minutes of rest perform:
90s performing a Hollow Rock or Hollow Rock Hold:
Hollow Rock
Notes: For the first part partition the work anyway you want (Ex: 5 rounds of 20 swings, 10 rows, 1 rope climb). I suggest finding a nice way to divide the work to minimize muscle failure.
For the Hollow rock, if you lower back comes off of the ground STOP. If you can not perform a solid 20-30s of the Hollow Rock go for a hold. A hold would be the same positioning as the rocking version but without movement. Press the lower back into the ground by activating your abs and lock the hip in place by squuezing the butt. Keep tight and record how long it gets you to get 90s total of the rock.
Go to gymnasticwod if you want to see more tutorials on the Hollow Rock.
For inspiration – the man, the myth, the legend, our very own Paul Dedik:
Beyul Training 
to chest or overhead?
Chest
Beyultraining.com
here’s the plan then:
35
15
2 climb
30
13
1 climb
20
12
1 climb
15
10
1 climb
let’s see if that happens…
Ambitious.
Think I’m going for the mathematically simple 5 sets of 20-10-1.
Which could end up with sets of 1 on the inverted row
This is pretty much how I attacked it:
5 rounds of:
1 Climb – 5 I.Rows – 20 KB Swings – 5 I.Rows
I like that better. I end up at sets of 2 pretty quick
Heres how it actually went down:
17:56
rope
40 swings unbroken
16 row ( 10, 6 )
rope
30 swings ( 20, 10 )
14 row ( 7, 7 )
rope
20 swings
10 row ( 5, 5 )
rope
10 swings
10 row ( 5, 3, 2 )
rope
hollow rock was on the minute – 15 15 30 20 10
Good workout
Wod
Completed.
Followed danas strategy
Rock
20,20,20,10,20
I went the Dana route on splitting the movments.
Hollow Rock: 45 – 15 – 10 – 5 – 5 – 10. Around 3:30 to complete and it felt terrible.
also did Dana’s way: 15:00, not pleasant after the whips yesterday ..
Hollow Hold
Did the first part with no kettlebells
2:00 on the hollow rock
Untimed
rope with legs
73 hollow rocks (didn’t count time either total or how much doing hollow rock)
Not a stitches friendly workout.
No rope climb
45# KB swing
hollow rock hold 36-24-18-12