WOD - 101112

oG34oKR7Xhs

Complete four rounds:

60 sec Shuttle Run

40’ Senders

20 Arch/Hollow Snaps

10 Jumping Deck Squats

Finish the workout with 2x60 seconds of Seated Toe Point Stretch.

notes:

1) The Shuttle Run should be performed with an all out effort. The primary focus of the Shuttle Run is to elevate the heart rate over 170 BPM.

2) Perform your shuttle runs in the following fashion; sprint out 5yds & return, sprint out 10 yds & return, sprint out 15 yds & return. Continue in this fashion non-stop for 60 seconds.

3) Move immediately from the Shuttle Runs to the Senders to the Arch/Hollow Snaps to the Jumping Deck Squats.

4) Perform the 1st and 4th sets of Arch/Hollow Snaps moving forward as shown in the video clip. Perform the 2nd set going sideways to the right and the 3rd set going sideways to the left. When traveling sideways the body should continue to move as a single unit.

5) You may add a weight vest to the Jumping Deck Squats if you are strong enough.

6) You may rest 2-3 minutes between rounds.

There is no way that i would be able to do the Arch/Hollow Snaps, i am no where near that advanced. So could someone please tell me what the progressions are or at least tell me where i could find the information. I have the book but i couldnt find it. Thank you in advance for your help.

I expect to be corrected here, but from what the Arch hollow snaps are it would seem your steps down would be ab wheel rollouts from feet or knees and then HLL or V ups. This should be a fun workout.

Hindu Push Ups would be a very similar dynamic movement.

Thank you for the advice Slizzardman and Mr. Brady i will definitley incorporate those into my WOD.

I've never tried the Arch snaps yet but was thinking, would Wallabys be an approiate introduction to the Arch/Hollow Snaps instead?

Today's WOD

Warm up:

3x10 s Adv. Tuck FL

3x10 s PB Low Straddle L

3x10 s Full Lay BL

4 rds:

60 sec shuttle run/jog

40' senders

20 arch/hollow snaps (harder than i thought once my heart was racing!)

10 jumping deck squats with 20 lbs

Rested 3 min in between rds

Forgot the 2x60 s Seated Toe Stretch so will try to work it in on Monday's WOD

Warmup:

500m Row

2 Rounds:

12 Shoulder Dislocate

5 HeSPU (Facing Wall)

5 SLS/Leg

5 Elastic Bar MU (Purple Elastic)

5 Ring Curls

5 Inclined Pelicans

WOD:

4 Rounds:

20s Kettlebell Two & Single Arm Snatches (2 x 16kg)

20s Kettlebell Two & Single Arm Cleans (2 x 16kg)

20s Kettlebell Mixed Routine

40' Senders (20", 18", 16", 18", 20")

10 Arch/Hollow Snaps

10 Jumping Deck Squats

Rest 2 mins

Finish with shoulder drills and 2 x 60s Seated Pointed Toe Stretch and more stretching.

Warm up:

wrist pushup series

arm swings

deep squats

FSP:

2 x 23 sec advanced frogstand, 3 x 5 tuck planche

5 x13 sec advanced tuck front lever

5 x 13 sec L-sit

5 x 13 sec advanced tuck back lever

10 min working on handstand

3 x 4-5 BW curls. (starting with easiest progression )

FBE:

Completed four rounds:

60 sec Shuttle Run

40’ Senders (rebounded up stairs at the college stadium instead)

20 Arch/Hollow Snaps

10 Jumping Deck Squats

Forgot to do the seated toe point stretch . i'll make sure to do them today while stretching!

For the seated toe point stretch, when you say keep the heels together, does that just mean they need to stay upright so the stretch is more effective, or should the heels actually touch each other the whole time or be very close?

From Friday:

4 rounds:

60 sec stationary bike sprint (high resistance)

"back and forth" box leaps (jumping over 28" box) x 12

20 arch/hollow snaps

12 squat jumps with 45 lb barbell on back

2 x 60 sec seated toe point stretch

*worked on technique of arch/hollow snaps in warm ups. At first wasn't sure I'd be able to do them, but once I figured out the movement and the proper coordination, I worked it out. And they were tough when breathing really heavy!! Great workout.

Squatchy said:

For the seated toe point stretch, when you say keep the heels together, does that just mean they need to stay upright so the stretch is more effective, or should the heels actually touch each other the whole time or be very close?

The heels should physically remain together the entire time.

Yours in Fitness,

Coach Sommer