WOD – 228.8 –

Durability

Single Leg RDL + MB Crush – 10 reps per side x 2 sets

Skill/Strength

Practice the 1-Arm DB Power Snatch

Practice the DB Hollow Rock Sit-Up

 

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Dumbbell Rocking Straight-Leg Sit-Up -Knees remain straight -Hold DB as shown at neck and not lower on the chest -Maintain a tight hollow position while rocking -Sit up to a complete vertical torso position to complete every rep -This is not a DB Hollow Rock

A post shared by The Extra Life (@cfs_extra_life) on May 3, 2018 at 12:09pm PDT

WOD

5 Stations – 90 Seconds Per Station – 30 Seconds Transition – 3 Rounds

Station 1 – Sled Drag Backwards – Ring & Supinated Grip

Station 2 – AirBike

Station 3 – Ski Erg

Station 4 – 1-Arm DB Alternating Power Snatch (50/35)

Station 5 – DB Hollow Rock Sit-Up (35/20)

Athletes, every length on the sled drag is worth 10 points and the sleds are empty today so go quickly. Every calorie on the bike and ski are 1 point as are single reps on the power snatch and hollow rock sit-up.

Athletes, 19.4 is tomorrow and we don’t know what will be asked of us. There is a chance that you’ll have to do a 1-Arm DB Snatch or a midline tensive movement like the hollow rock sit-ups today. If doing your best on 19.4 is a priority but you want to exercise today, I would consider scaling down the DB Snatch and the Hollow Rocks.

Scores from Wednesday

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