WHITEBOARD – 08 December 2014
Workload:
A. Front Squat:
*5 sets of 2 at 90% of working max for cycle*No Pause
Then:
5 Rounds:
10 Walking Lunges (DBs = 1/6 Front Squat max)
3 Handstand Push-ups
16 Push-upsThen:
3 Rounds of:
55s Plank Hold (Exaggerate shoulder forward and protracted – Rounded upper back)
55s Hollow Body Hold (No Rock – If difficult and spine leaves ground please scale down to a tucked hollow hold. Feet on ground under knees.
Notes: Post any questions.
125-125-126-126-127
then “Sally” with Dan’s morning class.
then WOD, sub step ups 15#
handstand hold
push ups – some standard and some modified
plank/hollow hold done