Home-WOD Challenge #5

A) 2 attempts to establish longest Hollow Body Hold.
*Set a solid, long attempt on your first try, rest as long as it took you, then take a second attempt and beat your first!
B) “12 Days of Christmas”
For time:
1 Burpee
2 Situps
3 Squats
4 Knees to Chest (on back, “super crunch” knees to chest w/ everything but hips/butt off ground)
5 Burpees
6 Supermans (on stomach, everything off ground except for hips, pause for 2 seconds)
7 Leg Levers (on back w/ fists palms up at sides, lift legs straight up w/ pointed toes, tight butt/legs, and chin tucked)
8 Burpees
9 Hand Release Pushups
10 Lunges
11 V-ups (on back, touch hands to toes without bending limbs, i.e. fold torso/legs, unfold torso/legs)
12 Burpees

*Ascend the ladder just like the song. Round one – 1 Pushup. Round two – 2 Situps and 1 Pushup. Round three – 3 Squats, 2 Situps, 1 Pushup, etc. Score is total time.

Leave a Reply