Thursday, June 19, 2014


Here's a good video on the Hollow Rock!!


Arm/Leg Swings
2 Rounds of:
5 Inch Worms
10 DB Straight-leg Deadlifts
15 KB SDHP
20 DU’s or 20-50 SU’s

MOD (15:00 CAP)
Strength
Deadlifts
5-5-5-5-5
:03 second count from floor to knees,  normal speed to lockout and back to knees, once at the knees do :03 second count back to the floor. This is new so do these sets “ascending” until you get to the proper weight for you!!
WOD
Conditioning
20:00 AMPRAP
20 Lateral Barbell Hops
15 SDHP 75/53#
10 Hollow Rocks (forward & back = 1) scale to Ab-mat Sit-ups
5 Strict Press 75/53#
Rx+ = Box Jumps, 95/73#, Strict HSPU’s instead of Press

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