Hollow Rock Challenge Week 2

Jan 12th, 2021

Category: Uncategorized

Hollow Rock Challenge Week 2

Sharon

Pop Up Classes at 7:30am and 12pm Today.  Zoom WOD at 530pm.

Check our Class Schedule for all upcoming Pop Up and Zoom times.
Click the Zoom link to join

Warm-up
:30s Work :10s Rest

  1. Single Unders
  2. Lunge Jumps
  3. Alternating Feet- Singles
  4. Muscle Cleans from Mid shin
  5. Double Unders
  6. Front Rack lunges

Rest a Minute

Complete in reverse order. If you’re feeling good try some triple unders for the last interval

Mobility
Quad Stretch
Pigeon Stretch

Hollow Rock Challenge
Week 2 = 20 Hollow Rocks

Strength
E2MOM12
Reverse Lunge
10 Reps (5 Each Side)

WOD
3 Rounds
3 Min Work:1 Min Rest
3 Hang Power Cleans 135|95
20 Double Unders

Then

3 Rounds
3 Min Work:1 Min Rest
5 Front Squats 135|95
10 Push-ups

Complete 3 rounds of the hang power clean wod, then 3 rounds of the front squat push-up wod.  There is no extra rest between the 3 rounders aside from the 1 minute.

Extra Work
5-4-3-2-1
Wall Climbs
15 V-ups after each set

*can sub 10-8-6-4-2 Strict HSUPs or seated V-Press