wod
Workout:
100 KB Swings (70/55)
50 Inverted Rows
5 Rope Climbs (Sub 25 Neutral Grip Pull-ups or Chin-ups)
After a couple minutes of rest perform:
90s performing a Hollow Rock or Hollow Rock Hold:
Hollow Rock
Notes: For the first part partition the work anyway you want (Ex: 5 rounds of 20 swings, 10 rows, 1 rope climb). I suggest finding a nice way to divide the work to minimize muscle failure.
For the Hollow rock, if you lower back comes off of the ground STOP. If you can not perform a solid 20-30s of the Hollow Rock go for a hold. A hold would be the same positioning as the rocking version but without movement. Press the lower back into the ground by activating your abs and lock the hip in place by squuezing the butt. Keep tight and record how long it gets you to get 90s total of the rock.
Go to gymnasticwod if you want to see more tutorials on the Hollow Rock.
