hollow rocks

Monday 9.14.2015

Strength

Back Squat
10 x 2 @ 50%

Conditioning

Team WOD

6 Rounds
(3 rounds per partner)

3 min Round

500/400m Row
Max Effort Wall Ball 20/14

Finisher
3 x 15 Barbell RDL (light)
3 x 20 Hollow Rocks

Competition
GHR x 30
Reverse Hyper 3 x 20

Beginners'

Strength
5 x 5 Back Squat 

Conditioning

For Time:

3 Rounds

250m Row
20 Wall Balls 20/14

*2min rest

Finisher
3 x 20 Hollow Rocks

Thursday 6.11.2015

wodSTRENGTH10 min EMOM: 3 Hang Power Snatch @ 55%

CONDITIONING 4 Rounds of 30 sec on/off a. 10m Shuttle b. Mountain Climbers c. Hollow Rocks d. DB Snatch R e. DB Snatch L

Tuesday 5.19.2015

wodSTRENGTH15 min to find Heavy Hang Clean Pull + Hang Clean Pull + Hang Clean

CONDITIONING 5 min AMRAP: 5 Hang Power Clean 155/115 5 Shoulder to Overhead 155/115

Finisher 150 Hollow Rocks

COMPETITION 15 Muscle Up for time

Tuesday 3.17.2015

wodSTRENGTH15 min to find HEAVY Snatch Grip Deadlift + Hang Power Snatch + OHS

CONDITIONING 5 Rounds: 5 OHS 95/65 10 Lateral Bar Hops 200m Sprint

Finisher 3 Rounds: 20 Hollow Rocks 20 Supermen 

Monday 3.2.2015

wodSTRENGTHA. 1RM Box Squat B. 3 x 12 DB Squat Jumps

CONDITIONING 5 Rounds: 20 KB Swings 53/35 20 Box Jump 24/20 20 Lunges in Place 

Finisher 125 Hollow Rocks

Monday 2.2.2015

wodSTRENGTHA. 20 min 1RM Back Squat B. 100 Steps Walking Lunge

CONDITIONING 5 min AMRAP: Burpee Box Jump Over

Finisher 60 Hollow Rocks

COMPETITION 6 min AMRAP: 50” Sled Drag 50 DU

Friday 11.21.2014

wod *REMINDER*

WOD WITH MOM & DAD

Saturday morning @ 9.30AM

REGULAR CLASS @ 10.30AM

 

STRENGTH A. 20 min to find 1RM Front Squat B. 25 Step Off Jump for Height

CONDITIONING 5 Rounds: 1 min Row for Calories 1 min KB Swing * 1 min rest

Finisher 50 Hollow Rocks

COMPETITION 3x8 RDL (Heavy)