WOD 11/23/14

25x Hollow Rock 1 Mile Run 75x Plate Sit ups 800m Run 25x Hollow Rock

WOD 10/2/14

Press 3,3,3,2,2,1,1+ WOD: 10,9,8…1 HSPU, Hollow Rocks 200m Run after evens

WOD 7/14/14

Back Squat 3,3,3,3,3 WOD: AMRAP 15 minutes: 10x Hollow Rock 10x Pull ups 200m Run

WOD 6/24/14

800m Run 5R:  5 Dips, 10x Hollow Rocks, 15x Box Jumps, 20 Sit ups 400m run

WOD 4/30/14

AMRAP 20 mins: 5x Pull ups 7x Dips 9x Hollow Rock 11x Box Jump

WOD 4/8/14

Cash in:  800m Run or Row 6 Rounds: 30x Sit ups 20 sec Plank 10x Hollow Rock Cash out:  800m Run or Row

WOD 3/24/14

PART 1:  AMRAP 7- 7x Deadlift, 7x HSPU REST 2 MINUTES PART 2:  AMRAP 5- 7x Barbell Burpees, 7x Hollow Rocks

WOD 3/20/14

800m Run 10,9,8…1 Hand Release Push ups, Hollow Rocks, Box Jumps 800m Run

WOD 3/5/14

AMRAP 20 minutes: 5x HSPU 7x Pull ups 9x Hollow Rocks 11x Box Jumps

WOD 2/26/14

50 Sit ups 2x [20 Iso Ab to Plank, 10 Hollow Rocks, 10 Back Extensions] 800m Run 2x [20 Iso Ab to Plank, 10 Hollow Rocks, 10 Back Extensions] 800m Run 2x [20 Iso Ab to Plank, 10 Hollow Rocks, 10 Back Extensions] 50 Sit ups

WOD 2/10/14

Part 1:  4 Rounds- 25x KBS 15x Hollow Rocks Rest 1 minute Part 2:  4 Rounds- 1 Minute Plank hold Go right into 50x Sit ups

WOD 1/14/14

Press 5×5 WOD:  3 ROUNDS- 10x Push Press 20x Box Jumps 10x Hollow Rocks 400m Run

WOD 12/21/13

4 Rounds: 10x TTB 30x Sit up 10x Hollow Rock 400m Run

WOD 11/14/13

Back Squat 3,3,3,3,3 WOD:  6 ROUNDS: 7X OHS 25X DU Cash out:  Tabata Hollow Rock

WOD 10/28/13

PART 1:  AMRAP 10 mins 5x HSPU Max Rep Squat Clean PART 2:  AMRAP 8 mins 5x Push Press 7x Hollow Rock Driveway Sprint

WOD 10/1/13

“Cap’n Crunch” 4 Rounds: 20x Box Jump 10x Hollow Rock 10x TTB 400m

WOD 9/4/13

part 1:  AMRAP 10mins: 7x Hang Power Snatch 30x Double Under rest 2 minutes part 2:  AMRAP 6 mins: 6x Hollow Rock 6x Push Up

WOD 8/24/13

“Chex Mix” Cash in: Tabata Hollow Rocks, followed immediately by: 3 Rounds of: 30x Wallball 15x Push Up 400m Run Cash out: 30x Superman

“Broken 5K”

1/2  5K  Run 30x Hollow Rocks 1/2  5K  Run

WOD 5/7/13

Part 1: Back Squat  1,1,1,1,1,1,1 Part 2:  AMRAP 12 minutes: 5x HSPU 7x TTB 9x KBS 11x Hollow Rock

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