Today is an Interval Workout — all about consistency. Work to keep every round the same, or FASTER. Start at a conservative pace, but complete every set unbroken. Take easy, smooth transitions on the first round. Take a few deep breaths between movements to control pace and maintain quality.
Jumping Jacks and Plank Marches should be done smooth and consistent, in the groove. For the core hold, keep it HIGH quality. Don’t slack off here.
When you hit the rest period you should feel like you EARNED it. If you feel like the rest is too long, you didn’t go at the appropriate pace (you went too slow).
M+WU
WOD: did 4 sets
AMRAP in 4 mins
20 jumping jacks
20 plank switches
30 sec hollow hold
Rest 1min
1st: 1round + 20 plank switches
2nd: 1round + 20 plank switches
3rd: 2rounds + 20 jumping jacks
4th: 2rounds + 2 plank switches
WOD: 4 rds
AMRAP in 4 mins
20 jumping jacks
20 plank switches
20 sec bent hollow hold
Rest 1min
1st: 2 rds + 20 jumping jacks
2nd: 2 rds + 20 jumping jacks
3rd: 2 rds + 14 jumping jacks
4th: 2 rds
WOD @ Brown
did 4 sets
AMRAP in 4 mins
20 jumping jacks
20 plank switches
30 sec hollow hold
Rest 1min
1st: 2round + 12 jumping jacks
2nd: 2round + 4 plank switches
3rd: 2rounds + 2 plank switches
4th: 2rounds + 10 plank switches
Thanks Kevin!
For this workout if you have a tabata app and you can set the exercise and rest intervals in it as well as the number of sets it will work great for this WOD.
Have fun!
5 rounds
30 double unders
20 alternating db snatches 35#
10 burpee over db
Time 14:27
40 burpees- 38 for you Trent 🎉
AMRAP in 4 mins
20 jumping jacks
20 plank switches
30 sec hollow hold
Rest 1min
R1: 2 rounds + 20 Plank switches
R2: 2 rounds + 20 Plank switches
R3: 2 rounds + 20 Plank switches
R4: 2 rounds + 16 sec Hollow Hold
Thanks for the Tabata idea Gabe.
Sweaty mess and skin is worn off my elbows 🙁
AMRAP in 4 minutes
20 Jumping Jacks
20 Plank Switches
30 sec Hollow Hold
Rest 1 Minute
R1: 2 rounds 20 Plank Switches
R2: 2 rounds 11 Plank Switches
R3: 2 rounds 10 Plank Switches
R4: 2 rounds 5 Plank Switches (did 30 Jumping Jacks in error)
Used baby weights for Hollow Hold ( 2 pounds in each hand )
Could really feel this from yesterday’s WOD (Pushups with Ruck)
Cashout: 20 minute road ride – 50 Ring Dips – 300 Crunches
My elbows are blistered.
Have a great day everyone!
Orange
4min x 3 sets
20 jumping jack
16 plank switches
20 sec Bent hollow hold
Total- 2 rds / set
Purple
20 jumping jacks
20 plank switches
20 sec hollow hold (bent)
1: 2 rounds 20 jumping jacks
2: 2 rounds 6 plank switches
3: 2 rounds 13 plank switches
4: 2 rounds 8 plank switches
AMRAP for 4 minutes
20 jumping jacks
20 plank switches
20 sec hollow hold (one leg bent)
4 sets, 2 rounds per set
Thanks Kevin!
Did one I missed the other day
WOD
Brown
8 Rds
16 ground to overhead 50#. Clean and pushpress unbroken
30 s hollow rocks
40 shoulder taps (2 counts)
27:04. The shoulder taps were the hardest part.
Oops and 38 burpees