Goal Setting and Programming Workshop

Saturday, February 16th.  RSVP here

WOD for Thursday 020713 – Click Here For Today’s Schedule
Superman To Hollow Rocks                        
30 Reps – 1 full rotation counts as 1 rep
–Rest–
For Time:
6 Hang Power Cleans (165/105)
20 Double Unders
5 Hang Power Cleans
20 Double Unders
4 Hang Power Cleans
20 Double Unders
3 Hang Power Cleans
20 Double Unders
2 Hang Power Cleans
20 Double Unders
1 Hang Power Clean
20 Double Unders

Post Workout Time to Comments
For the strength segment, we are working on midline stability.  You will go from a Hollow Rock to a Superman and then back to a Hollow Rock.  This counts as 1 rep.  Do not rush through these.  It should be a driver from your midline that begins your movement from one side to the other.  Try to do it without moving your arms and/or legs out of a straight line.

For the conditioning workout, the HPC load should be heavy…about 80% or even a little more of your 1RM.  If you’re close to having consistent DUs then count attempts.  If you’re nowhere close, you should do lateral bar hops…each time over the bar counts as 1 rep.   

Jeff Tucker on Hollow Rocks
[youtube]https://www.youtube.com/watch?v=WxMtbEQFpnw[/youtube]