Tuesday 20120501 Open Workout

Posted: April 30, 2012 by totactfit01 in Uncategorized

Skill:

Hollow body position/Hollow Rock

Videos Courtesy of Gymnastics WOD.  A recent visitor to Omaha, Coach Paoli going over the hollow body/hollow rock positioning.  The Hollow Body is essential in so many movements.  Key to keeping good midline stablization.

Watch both parts.  Learn how to transfer body tension while maintaining the neutral, hollow position with the Hollow Rock.  Learn it, love it!

Ring Dip

Now that you’ve learned that hollow positioning, translate it into tight core in ring dips

WOD:

Max effort on Push Ups, followed by Max Effort on Sit Ups, followed by max effort on Pull Ups.

Rest 5 Minutes.  During this time, figure out 40% of your max effort rep numbers for all three movements, because at the end of your rest…

On the minute for three minutes, do 40% of max effort reps of push ups.  At the end of third minute, you will start…

On the minute for three minutes, do 40% of max effort reps of sit ups.  At the end of the third minute, you will start…

On the minute for three minutes, do 40% of max effort reps of pull ups.

Record max effort numbers and successful sets to comments/www.logwod.com

Extra Credit: 3X L-Sits 30 Sec.

Pic of the great Annie Sakamoto courtesy of CrossFit Norcal

Cash Out:

3 sets of 10-15 reps of  GHD sit ups

Pic of the those involved in the first ever Team Offutt Tactical Fitness Paleo Challenge.  Can’t wait to see the changes at the end of 30 days!  Be strong!

Comments
  1. JT says:

    50 max pushups
    36 max situps
    20 max pullups

    success every round:
    20 pushups
    15 situps
    8 pullups

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