First WOD of the Week of Nov. 10th

SupermanWarm Up

First Complete

Complete 3 rounds of the following – Keep Pelvis up, abs, Glutes and body fully activated

Record hollow body static position and arch times along with workout results

Warm-up 

12-9-6  – Complete the following – slow and controlled – DO NOT GO FAST – take your time through the movements

Workout

AMRAP-10 – Set clock for 10 minutes – Complete as many rounds as possible of these movements in 10 mins. 

Post results to blog when complete.

That’s all!  Post number of rounds completed + partial reps.

Record hollow body static position and arch times along with workout results

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3 thoughts on “First WOD of the Week of Nov. 10th

  1. WOD #1 – 11 + 12; Tried to do walking lunges, but toe did not cooperate (did 12, then toe started squawking at me). Held all for 30 seconds each.

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