Hollow Rock Challenge Week 8

Feb 23rd, 2021

Category: Uncategorized

Hollow Rock Challenge Week 8

Dan

Warm-up
2 Rounds
:40 Work/:10Rest
-Toe Taps on top of KB
-Toes To KB
-Bottom’s Up Waiter’s Walk (Switch at :30 Mark)
-KB Single Leg Deadlift to Single Arm Press

Then

With KB
10 SA Russian Swing Alternating Hands (each side)
10 Windmill
10 Halo in each direction
10 Goblet Squat with Press Out in the bottom
6 Arm Bar Stretch
6 Turkish Get Up

Mobility
Calf Stretch
Pigeon Stretch

Hollow Rock Challenge
Week 8 = 80 Hollow Rocks

WOD 
30 Toes to Bar
40 Box Jumps
50 Kettlebell Swings 1.5|1
60 Wall balls
50 Kettlebell Swings
40 Box Jumps
30 Toes to Bar

Level 2- 1|0.75, 
Level 1- 0.75|0.5, Sit-ups

ADV – KB Single Arm Snatch,  27”/24” Box,  #30/20 Wall Ball

Extra Work
3 Rounds
In 2 mins
Row 250/200m
In the remaining time accumulate AMTAP in Hanging L-Sit on the Pull Up Bar*

Rest 1 Minute

In 2 Mins
Row 250/200m
In the remaining time accumulate AMTAP in a Ring Supported  L-Sit*

*Modify L-sit to a knees up position or simply a hang or support without an L-Sit