Matthew takes the group through some basic levitation drills before their 200m run sprints
Wednesday’s WOD at 6, 7, 9 and 10am and again at 4pm
On the 3 minute mark for 8 rounds:
5 Deadlifts TNG (building to AHAP)
Max duration plank (odd rounds)
Max duration hollow hold from the bar (even rounds)
Intended Stimulus
Today we deadlift heavy and practice some static gymnastics holds. You’ll have 8 rounds to build to a heavy set of 5 touch and go deadlifts. You will start round 1 with a load that is moderate, after doing some preliminary building in the warm-up, and then add load from there. You may add every round, but many of you will get to a load you want to stay at before the final round. If that is the case, just hold that final load for the remaining sets. Immediately after the odd numbered rounds you will hold a high plank for max duration. After the even numbered rounds you will hold an active hollow hold from the pull-up bar for a max duration as well. The midline is sure to be taxed from all 3 of these movements, so every time you return to the bar to deadlift, brace the midline and get in that neutral spine set up!
