Thursday, January 24th

A.

METCON:

400m Run 3 Rounds: 10 Ring Dips 10 Strict Pull-Ups 10 V-Ups 400m Run 3 Rounds: 10 Push Ups 10 Calorie Bike 400m Run

If Unable to Run, Complete:

500m Row

20 Calorie Bike

B.

MIDLINE:

Not for Score, 2 Rounds: :30s Single Arm Overhead Hold (left arm) 15 Sit-Ups :30s Single Arm Overhead Hold (right arm) 15 Sit-Ups 1:00 Double Kettlebell Front Rack Carry 15 Sit-Ups

Athlete's choice on the loading for the static holds, with the intention being that each set is completed not only unbroken, but with close attention to our positioning. We can use a dumbbell, or kettlebell for the above work.

On the single arm overhead holds, it can be common to find ourselves compensating to one side. This is seen (and felt) through our body leaning left or right in an attempt to place our center of mass directly under the overhead load.

Although this makes logical sense for the body to naturally want to do so, let's fight against this and force our midline to do the work. Square ourselves to the front, cinching the rib cage down, visualizing our midsection as a concrete box.

On the front rack carry, this is completed with either two dumbbells or kettlebells, both held in the front rack position.

C.

RomWOD

SINGLE ARM OVERHEAD HOLD

DOUBLE KETTLEBELL FRONT RACK CARRY