PA WOD briefing :
In Hindi :
In English :
WOD :
Novice
For time
4 Rounds
1 min Hollow hold practice
1 min Superman Hold practice
Intermediate
5 Rounds
10 Hollow rocks
15 sec Superman Hold
Advance
6 Rounds
15 Hollow rocks
30 sec Superman Hold
Novice Demo :
IN&AD Demo :
Warm-up:
1 min on-spot jog
10 Alt toe-touch
10 clockwise & anticlockwise arm swings
10 Neck rotations and stretch
10 sec hollow hold
10 Bird-dog
Cool Down:
10 cobra pose hold (3 sec inhale-4 sec exhale)
30 sec butterfly pose (3 sec inhale-4 sec exhale)
