WHITEBOARD – 26 February 2016
Movement Prep:
1a. Hollow Body Rock: 4 sets of 24s holds
1b. Shoulder Bridge Rock: 5 reps*If you can not bring your thoracic spine off the ground go to the same movement but with your feet on the ground under your knees. This is a rock, not static!
**For the shoulder bridge, rock your hips from the ground to the bridge position holding for 2 seconds at the top. Perform 5 reps.
2a: Planche Leans – Allthingsgym: 4 sets of 5
2b: Straddle Reverse Hyper Holds – 30s*Example at 3:40 mark in video. Turn the hands slightly out to allow for forward shoulder without wrists getting ruined.
**For the straddle reverse hypers you can perform these on the brown glute ham machine. Come up to the top position while pointing the toes out and hold. Make sure your toes are above your glutes.
**SCALING:
**If new to the prep work, for 1a work up to Hollow Body Rocks with bent hollow holds, bent hollow rocks, hollow body holds, and then hollow body rocks. Look up progression on GymnasticWOD.com
**For 2a, scale with plank hold (Push-up position), planche hold (shoulder forward of hand placement), planche hold (feet up on 24” box), and then sweeping planche leans
Strength:
Turkish Get-up: Work up to a single and deload to 80% and hit 4 sets of 2
Conditioning/Muscle Endurance:
3 Rounds of:
400m Run
40 KB Swings (55/35 – Chest)
30 Push-ups
Beyul Training 
Movement prep:
Hollow body hold
Shoulder bridge
Straddle reverse hyper
Double under flagellation
Conditioning: 10 min bike
Movement Prep: check
get-up: 55# (still having shoulder issues, not sure if my get-up will fully recover)
WOD: complete, untimed
This seemed like a good entry point for so long absent.