Sunday November 21, 2021

“If you must play, decide on three things at the start; the rules of the game, the stakes and the quitting time.” – Chinese proverb

Warm Up: 
3 Sets:
20 Mountain Climbers
20 Flutter Kicks
10 Jumping Jacks 

Specific Warm-Up:
5 Minutes of Hollow Hold Progression

WOD:
AMRAP 14:
20 Double Unders
:20 Hollow Hold
Add 20 reps to the double unders and :20 to the hollow hold in every round

Intermediate: 
AMRAP 14:
20 Double Unders
:20 Hollow Hold
Add 10 reps to the double unders and :10 to the hollow hold in every round

Beginner:
AMRAP 14:
20 Single Unders
:20 Hollow Hold
Add 10 reps to the single unders and :10 to the hollow hold in every round

Alternate Workout:
AMRAP 14:
Partner 1: Max Double Unders
Partner 2: :20 Hollow Hold
Partners rotate after hollow hold. Score is total number of double unders.
If a partner rests during the hollow hold the partner performing double unders must also rest until the hollow hold is resumed.

Movement scaling options: 
Double Unders: Attempts, Double Unders + Single Unders, Hops Over Object
Hollow Hold: Knees or Hands tucked, Seated Knee Tuck Hold, Arch Hold

Cool down: 

Accumulate:
50 Hip Extensions
30 Back Extensions
10 Hip and Back Extensions

3 Sets:
:30 Banded Hamstring Stretch / Side
:30 Couch Stretch / Side