WOD 2/22/21
In Tabata Format: Box Jumps (24/20) Hollow Rock (or hold) Burpees Sit Ups Double Unders (or single jumps)
In Tabata Format: Box Jumps (24/20) Hollow Rock (or hold) Burpees Sit Ups Double Unders (or single jumps)
5 Rounds: 10x HSPU 10x Hollow Rocks (20 sec hold) 400m Run or 500m Row
6 Rounds: 5x Turkish Sit Up Each side (25/15) 10x Hollow Rocks 15x Deadlifts (185/135) 30x Double Unders or “Fancy” Jumps (90 singles)
AMRAP 25 minutes: 20x Hollow Rocks 200m Run or 300m Row or 600m Spin 20x Leg Lifts 200m Run or 300m Row or 600m Spin 20x Iso Ab to Plank 200m Run or 300m Row or 600m Spin
AMRAP 20 minutes: 5x Hollow Rocks (15 sec hold) 10x Leg Lifts 15x Sit Ups 20x Tire Jumps
5 Rounds: 10x Dips 10x Hollow Rocks (20 sec hold) 20x Russian Twist (25/15) 20x Plank Shoulder Taps 300m Run or 400m Row
21-15-9 DB Push Jerk Burpees Hollow Rocks 800m Run or 1K Row after each set.