EMOM for 16 min 40 sec on/20 sec off 1 – Rear Step Lunges (115/85#) (Back rack) 2 – Hollow Rocks 3 – Down-ups 4 – Hollow Holds
Rob
9 thoughts on “Booty Builder”
Rémi F.
Back Squat x3
135-155-175-185-205
EMOM for 16 min
40 sec on/20 sec off
1 – Rear Step Lunges (85#) (Back rack): 13-13-12-12
2 – Hollow Rocks
3 – Down-ups: 13-13-12-12
4 – Hollow Holds
Catherine Wilson
Warm up & Mobility
Front Squat x 5 building
35, 45, 50
My right thigh was a bit problematic today, and the left knee was making itself known. Still happy with what I managed to do.
EMOM for 16 min
40 on/20 off
1. Goblet squats 20lb
2. Bent Hollow Rocks
3. Down Ups
4. Bent Hollow Holds
All finished and glad I was able to do what I did.
Fred
Back Squat x3
95-135-165-195-215-225#
EMOM for 16 min
40 sec on/20 sec off
1 – Rear Step Lunges (115/85#) (Back rack) – Scaled to 95#
2 – Hollow Rocks
3 – Down-ups
4 – Hollow Holds
Done for quality with no score or reps counted… the easy part were the down-ups, the hollows were hard!
Kelly B
Back Squat x3
85-95-105-115-135-145#
EMOM for 16 min
40 sec on/20 sec off
1 – Rear Step Lunges (65#) (Back rack)
2 – Hollow Rocks
3 – Down-ups
4 – Hollow Holds
Stephdh120
Back Sq x3
85/95/105/115/125#
EMOM 16min
1- Rear Step Lunges (backrack) 2 x 65#/2 x 55#(did 6’s)
2- Bent Hollow Rocks
3- Down ups (did 10’s)
4- Bent Hollow Holds
Kevin
Back Squats x3 (partners with Tim…he said we were going to 225. It was a lie)
135-185-225-265-295-315
EMOM for 16 min
40 sec on/20 sec off
1 – Rear Step Lunges (115#) – 14 reps per round
2 – Hollow Rocks – 16-16-16-17
3 – Down-ups – 13-15-16-16
4 – Hollow Holds – very broken, maybe 25 sec each set
Joe
I shall name this one “row Annie row, but not too hard annie, it’s not a sprint”
5rds
1000m row
50-40-30-20-10 situps
32:12.
Karen cormier
Back Squats x3
65-75-85-105-115-125
EMOM for 16 min
40 sec on 20 sec of
Back rack reverse lunge@ 65
Hollow rocks unbroken
Down ups
Hollow hold unbroken
Total reps 243
John Hunt
Back Squat x 3
95-135-165-195-215-225
EMOM for 16 min
40 sec on/20 sec off
1 – Rear Step Lunges (115# Back rack) 11/10/8/10
2 – Hollow Rocks 15/14/19/16 (last two where single leg)
3 – Down-ups 12/12/14/14
4 – Hollow Holds
Bring a Friend Day tomorrow! Yes, the WOD is first, followed by the strength. 21-15-9 Russian KBS Box Jumps Pullups HR Deadlifts x5 50-55-60-65-70% *full…
Back Squat x3
135-155-175-185-205
EMOM for 16 min
40 sec on/20 sec off
1 – Rear Step Lunges (85#) (Back rack): 13-13-12-12
2 – Hollow Rocks
3 – Down-ups: 13-13-12-12
4 – Hollow Holds
Warm up & Mobility
Front Squat x 5 building
35, 45, 50
My right thigh was a bit problematic today, and the left knee was making itself known. Still happy with what I managed to do.
EMOM for 16 min
40 on/20 off
1. Goblet squats 20lb
2. Bent Hollow Rocks
3. Down Ups
4. Bent Hollow Holds
All finished and glad I was able to do what I did.
Back Squat x3
95-135-165-195-215-225#
EMOM for 16 min
40 sec on/20 sec off
1 – Rear Step Lunges (115/85#) (Back rack) – Scaled to 95#
2 – Hollow Rocks
3 – Down-ups
4 – Hollow Holds
Done for quality with no score or reps counted… the easy part were the down-ups, the hollows were hard!
Back Squat x3
85-95-105-115-135-145#
EMOM for 16 min
40 sec on/20 sec off
1 – Rear Step Lunges (65#) (Back rack)
2 – Hollow Rocks
3 – Down-ups
4 – Hollow Holds
Back Sq x3
85/95/105/115/125#
EMOM 16min
1- Rear Step Lunges (backrack) 2 x 65#/2 x 55#(did 6’s)
2- Bent Hollow Rocks
3- Down ups (did 10’s)
4- Bent Hollow Holds
Back Squats x3 (partners with Tim…he said we were going to 225. It was a lie)
135-185-225-265-295-315
EMOM for 16 min
40 sec on/20 sec off
1 – Rear Step Lunges (115#) – 14 reps per round
2 – Hollow Rocks – 16-16-16-17
3 – Down-ups – 13-15-16-16
4 – Hollow Holds – very broken, maybe 25 sec each set
I shall name this one “row Annie row, but not too hard annie, it’s not a sprint”
5rds
1000m row
50-40-30-20-10 situps
32:12.
Back Squats x3
65-75-85-105-115-125
EMOM for 16 min
40 sec on 20 sec of
Back rack reverse lunge@ 65
Hollow rocks unbroken
Down ups
Hollow hold unbroken
Total reps 243
Back Squat x 3
95-135-165-195-215-225
EMOM for 16 min
40 sec on/20 sec off
1 – Rear Step Lunges (115# Back rack) 11/10/8/10
2 – Hollow Rocks 15/14/19/16 (last two where single leg)
3 – Down-ups 12/12/14/14
4 – Hollow Holds
Thanks Blake!