May 19, 2016

 

a) WARM UP:

Slow 8 Minute AMRAP:

  • 5 Russian KB Swings 70/53lbs
  • 5 Cal on Ski Erg, row or bike
  • 5 burpees

 

b) WOD: Core-mageddon (30 minutes)

1) Hanging Core

EMOM 8 minutes

  • Even: 6x strict knees to chest – pause 1/4, 1/2 & 3/4 way down
  • Odd: 8x ring hang position to an inverted position (upside down)

2) Support Core

Accumulate

  • 2 mins of L sit hold (rings, parallettes, bars)
  • 90 sec parallette, rings, or bars tuck hold

3) Recumbent core

4 rounds of:

 

 

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