Benchmark WOD “Jackie” & Hollow Rock Challenge Week 6!

Chris

Warm-up
500m Row

-Then-

3 Rounds
30s Work| 10s Rest
-BB Bent Over Rows
-BB thrusters
-Plank*
-Moon the sky

*Scale up to a Bird Dog Plank where able

Mobility
Quad roll
Lat Stretch

Hollow Rock Challenge
Week 6 = 60 Hollow Rocks

WOD 1 (12 Minute Cap)
โ€œJackieโ€
1000m Row
50 Thrusters 45|35
30 Pull-ups

Rest 10 Minutes

WOD 2
EMOM12

  1. 15/12 Calorie Row*
  2. Plank-ups**
  3. Glute Bridges***

**feet on mb
***with mini band- back on Ball. Add BB for extra resistance
*Can sub 1.5 miles and 12/10 Calories on the bike

Level 2 โ€“ 40 Thrusters, 20 Pull Ups
Level 1 โ€“ 750m Row, 30 Thrusters, 15 Pull Ups
ADV – 20|15 Cal Rowย 

Jackie Bike Sub = 1.5 Miles
Run Sub = 800m
EMOM Bike Sub = 12/9 Cals Assault Bike, 18/14

Extra Work
15-12-9
Stone Over Shoulder 140|90
50ft HS Walk

ADV – 100ft HS Walk

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