Thursday, January 31, 2019

CFIS Logo.png

Discussion:

Focus: Midline/Posterior Chain (Hollow rock, hollow hold, v-up, superman, etc.)
-Hollow body demo (ground, rig, rings)
-Hollow position vs. arch position discussion and demo, use kipping to demo
-Practice kipping on rig, focusing on hollow vs. arch, trying to control the body throughout
-Hollow rock, V-up and superman hold practice

SOD

8 rounds of Tabata
20 seconds of work = hollow rocks
10 seconds of rest = superman hold

WOD

E3MOM for 5 rounds
4 Pole KB Uneven OH Carry (53/35 lb KB in overhead hand, 70/53 KB in front rack position)
30 Mountain Climbers (total)
8 Plate G2OH (45/25)