Hollow Rock Challenge Week 4

Josh

730 & Noon Pop Up Classes Today. Dress warm for the early class. No Zoom Class tonight. Check our Class Schedule for all upcoming Pop Up and Zoom times.

Hopeful for some good news in the next few days…stay posted!

Warm-up
Every 2 Minutes on the Minute for 6 Minutes
Run 100m with a sandbag

Round 1. AMRAP Plank SandBag Pull Throughs
Round 2. AMRAP Barbell Bent Over Row Iso Hold
Round 3. AMRAP Scap Push Ups

Mobility
Lat Stretch
Scorpion Stretch

Hollow Rock Challenge
Week 4 = 40 Hollow Rocks

WODย 
3 rounds
In 7 Minutes Complete

200m Run
20 Push-ups
200m Sandbag Run 4|3
20 Sit-ups
200m run

Then –ย AMRAP Pull-ups In the remaining time
Rest 2 Minutes

R1- Strict
R2- Chest to Bar
R3- Chin Over Bar

ADV – V-Ups

At Home WODย 
3 Rounds
In 7 Minutes Complete

200m Run
20 Push-ups
200m Sandbag Run 4|3
20 Sit-ups
200m run

Then – AMRAP

Bent-over Rows 135|85
Rest 2 Minutes

ADV – V-Ups

Extra Work
5 Supersets

  1. Tempo Romanian Deadlift 5 Reps – 3-1-3-1
  2. Negative HSPU or Negative Push Up*

*5 second count on the way down

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