3 rounds for time – Run 400 Meters – 50 Double-Unders – 25 Hollow Rocks Rest 1 Minute between Rounds Keep time at round 1 pace. [Timeline]
11-Dec
Tuesday, December 11, 2012 Leave a Comment
8 Min AMRAP 10 Burpees 20 Hollow Rocks 30 Press-Up
04-Sep
Tuesday, September 4, 2012 Leave a Comment
Team AMRAP 30 Mins Each member completes Grace (10 reps then pass bar to partner and keep going till all members of the team have completed 30 Reps) Then Complete in Order in remaining time – Run 400m – Hollow Rocks – Deadlift (100/60) – Burpee Score total reps [Timeline]
09-Jul
Monday, July 9, 2012
5 Rounds – 9 Burpee – 12 Pull-Up – 15 Hollow Rock [gn_quote][Timeline][/gn_quote]
08-June
Friday, June 8, 2012 Leave a Comment
12 Min Amrap – 3 HSPU (strict) – 6 Pull-Up (strict) – 9 Deck Squat (with Weight) – 12 Hollow Rock [Timeline]
10-May
Thursday, May 10, 2012 Leave a Comment
[gn_label style="info"]Today’s WoD is brought to you by Les and Waka[/gn_label] 5 Rounds – 5 Front Squats (66% 1RM) – 10 Hollow Rock – 15 Kettlebell Swing (24/16) [Timeline]
20-Feb
Monday, February 20, 2012 Leave a Comment
10 Min AMRAP – 5 OH Squat every minute on the minute @ 60% 1RM – In the remaining time of the minute complete max hollow rock [Timeline]
