WHITEBOARD – 02 May 2016

Movement Prep:

1a. Hollow Body Rock: 4 sets of  36s 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: 5 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.


**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 Work:

A1.  DB Rear Foot Elevated Split Squats: 5 sets of 6 (1 DB = 10% +/- 3% of Back Squat)

A2. Twisting Squat Example – 3 reps each way in-between sets

**If you don’t have the mobility and strength for the Twisting squats. Perform 5 Hawaiian Squats each way in between. Go to the depth you can control!


6 Rounds of:
30s Wallball (20/14)
30s Bear Crawl
30s Plank hold

*5s transition inbetween each movement.

2 Responses to “WHITEBOARD – 02 May 2016”
  1. dedikdrfc says:


    Pre-hab Done

    Subbed Pendlay Rows for Squats as I’m still nursing a hyper-extended knee.

    Wallballs: 15-12-12-12-12-15
    Bear Crawls: Unbroken
    Plank: Unbroken

    Felt good to be back but everything hurts from rugby.

  2. Kevin Olds says:

    Prehab check.
    40# DB squats
    WOD was pure evil. Made it through, round 1 unbroken.

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  • John Donne – Meditation 17

    No man is an island, entire of itself; every man is a piece of the continent, a part of the main. If a clod be washed away by the sea, Europe is the less, as well as if a promontory were, as well as if a manor of thy friend's or of thine own were. Any man's death diminishes me, because I am involved in mankind; and therefore never send to know for whom the bell tolls; it tolls for thee...

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