Swolebraham Lincoln

Warm-up:

2 Rounds of:

20 Doubleunders 
10 Goodmornings w/bar
5 Ring Dips 

Followed by:

Tabata Body Hold

8 rounds of 20 seconds of work with 10 seconds rest. 
Alternate each working round between hollow body hold and superman hold. You should finish with 4 rounds of each hold. 

Mobility:

Foam Rolling: Quads,Hams,Ab,Adductors + Mobility Minutes 

Announcements:

Stay on top of your mobility. Clean up your posture and stretch throughout the day! You will feel and perform a whole lot better! 

Run of the Day:

Technique Run. Not for time. 

Run 400m

Rest 2-4 Minutes 

Run 400m 

Skills & Technique: (Click below for links to more info)

Wod:

Swolebraham Lincoln 

14 Deficit Push-ups 4/2" (45/25lb plates) 
7 Deadlifts 225/155lbs
14 Toes to Bar 

18 Minute AMRAP.
Score rounds and reps 
The holds count as 1 rep 

Followed by:

Gymnastics Practice

Frogstand to Extended Headstand

Use any remaining time to practice this movement. 

Coach's Note:

I'm looking for everyone to try hard on this Tabata body hold. Both of these positions are critical to what we do and many struggle to maintain good positions. Make sure you're getting into the proper position and giving your best efforts to hold. You will alternate between the hollow body and arch body positions every :20 seconds of work with :10 seconds of rest for 8 rounds. These are very important so try your best to maintain. Afterward we have some technique runs. Not for time. Still focusing on proper running mechanics.The Wod has some deficit push-ups in it. If regular push-ups are a struggle, do not incorporate the deficit. Keep the elbows in close and make sure your moving your body up and down as straight as possible. After the Wod is some gymnastics practice. Work on the most basic parts of it first. We will be working on a headstand/frogstand and transitioning into a completely extend and inverted headstand. It's important to be able to control and move your body. These will be challenging. Don't be afraid of the challenge.

Coach Jon

This is a good example of what I'm looking for most to practice. If you're good with headstands, try using just your hands and not your forearms. We are looking for midline/core work here and practice on body movement and control.