Hollowed Out

WOD for Wednesday 073113 –  Click Here For Today’s Schedule
Warmup (to be completed on your own BEFORE class starts): 
3 Rounds of CF Warmup – 10 pass throughs, 10 OHS, 10 pushups, 10 situps, 10 pullups

Skill:  
EMOM for 8 minutes:
Hang from bar, assume hollow body position, activate lats and tuck knees up towards chest. If able, come to a full toes-to-bar or knees-to elbows finish position and then lower back to active-lat, hollow body hanging position.
Perform 3 reps with as much control as possible.
These should be much more strict in execution than “WOD style” toes to bar.

Strength:    
Clean
4 singles @65%  
4 singles @70%
4 singles @75% 

Conditioning:
4 Rounds For Time:
Run 400m
20 Pushups

Time Cap: 15 minutes

Post Clean Loads and Workout Time to Comments
Complete the 3 Rounds of the Strength & Conditioning Warmup before class begins.  For the skill segment, perform three as strict as possible Toes To Bar on the minute for 8 minutes.  The emphasis here is on strict movement and body control.

For the strength segment, follow the warmup progression and then complete 3 sets of 3 reps at 80% 1RM.  Rest 2-3 minutes between work sets.  You should not be working anywhere near failure here. The entire strength segment shouldn’t take longer than 20 minutes.  Work relatively quickly through the three warmup sets so you can maximize rest time during the 3 work sets.  Receive the bar in a full front squat.  These are relatively light.  Stick the bottom position for a 3-count to make these a little more challenging.

For the conditioning workout, there is a 15 minute time cap.  You can scale this workout up by doing plyo pushups (45 plates for guys, 25lb plates for women).

Coach Ryan on today’s Toes To Bar Skill Segment
[youtube]http://www.youtube.com/watch?v=i1cVDeEdpMY[/youtube]