Wednesday May 30, 2018

METCON

AMRAP 10

5 Deadlift  135/95
5 Power Clean
5 Wall Ball  20/14
10 Deadlift
10 Power Clean
10 Wall Ball
15
15
15....etc

Rx + = 185/125

METCON (No Measure)

Core Destroyer 2000

EMOM 7
Minute 1:   :30 Hollow Rock
Minute 2:   16 Russian Twists
Minute 3:   :30 Hollow Rock
Minute 4:   16 Wall Ball Sit Up
Minute 5:   :30 Hollow Rock
Minute 6:   16 V Up
Minute 7:   :30 Hollow Rock

Hollow Rocks are pretty tough, and really good for us too. If you've been struggling to figure out this movement lately, check out this progression video:

http://gymnasticswod.com/content/hollow-body-progression-pt2