Tagged as: HOLLOW ROCKS

WOD 15.11.17 (M)

PRO/ROOKIES: 1000/800 m RUN 5 min Time Cap, TABATA Hollow Rocks 1 min REST, 1000/800 m Row 5 min Time Cap, TABATA Side Plank (elbow), TABATA Assault.

HEAVY DAY:

A. Super set 4*5 Βαck squat – 4*3 Leg less rope climb or 8 Chin ups strict
B. Super set 3*8 Front loaded lunges (no alternate legs 8+8) – 3*12 Inverted row (a teammate hold your feet)
C. Super set 3*12 Strict pull ups – 3*12 dumbbell sited tricep extensions
D. Three set 3*20 Russian twist – 3*20 Superman back extensions – 3*15 V ups



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WOD 14.2.14 (MGW)

PRO/ROOKIES: 20 min EMOM 1st min 30 sec max Cal Assault Bike, 2nd min 12 Front Squat RX 60 kg, 3rd min 12/8 Ring Dips, 4th 35 DU, 5th min 20/15 Hollow Rocks. Your Score is the total Assault calories.

HEAVY DAY:
A. Super set 4*5 Front squat – 4*3 Leg less rope climb or 8 Chin ups strict
B. Super set 3*8 Back loaded lunges (no alternate legs 8+8) – 3*12 Inverted row (feet on a swiss ball)
C. Super set 3*12 Strict pull ups – 3*12 barbell french tricep extensions
D. Super set 3*20 Wall ball shot sit ups – 3*12 GHD loaded back extensions



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WOD 13.12.16 (G)

PRO/ROOKIES: Skill Hand Walking. WOD 10 min AMRAP 7/5 Burpee Box Jump, 15/12 Ring Rows, 21/15 Hollow Rocks. Every 2 min 30/20 mountain climbers

HEAVY DAY: 4 Super Sets 8 Dead Lift, 8 Bench Press, 4 Super Sets 16 box step up farmer loaded, 8 Shoulder Press, 4 Super Sets 15 Loaded GHD Back extensions, Deficit Push Ups to failure, 4*15-20 GHD Sit Ups.



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