EMOM 15 Mins
Min 1: 20 Hip drops (2-count)
Min 2: 20 V-snaps
Min 3: 15 Plank switches (2-count)
Min 4: Max Hollow Rocks
Min 5: Rest
It’s Sam’s last day with us 🙁
16 thoughts on “Core WOD”
Cheryl
Turkish getups
Practice for 12 min: 15, 20, 20, 20# KB
EMOM 15 Mins (Orange)
Min 1: 15 Hip drops (2-count)
Min 2: 15 sit-ups (abmat butterfly)
Min 3: 10 Plank switches (2-count)
Min 4: Max bent Hollow Rocks (held legs) – 29/ 33/ 29
Min 5: Rest 😊
Fun! Thanks Ingrid.
Cheryl
Cashout: 2x 800m run with Christina
Kevin
Turkish getups
40-50-60-70# KB
50# D-ball for fun 🙂
EMOM 15 Mins
Min 1: 20 Hip drops (2-count)
Min 2: 20 V-snaps
Min 3: 15 Plank switches (2-count)
Min 4: Max Hollow Rocks (20-20-21 reps)
Min 5: Rest
My bum is ouchy.
Ryanne
Turkish getups
Practice for 12 min
30#, 35#, 45#
EMOM 15 Mins
Min 1: 20 Hip drops (2-count)
Min 2: 20 V-snaps
Min 3: 15 Plank switches (2-count)
Min 4: Max Hollow Rocks
Min 5: Rest
23,23,24 hollow rocks
Mark
Turkish getups
Practice for 12 min
30#
EMOM 15 Mins
Min 1: 20 Hip drops (2-count)
Min 2: 20 V-snaps
Min 3: 15 Plank switches (2-count)
Min 4: Max Hollow Rocks – 75
Min 5: Rest
Rémi F.
Turkish getups
Practice for 12 min
53# x 3, 60#
EMOM 15 Mins – blue
Min 1: 15 Hip drops (2-count)
Min 2: 20 situps (butterfly)
Min 3: 12 Plank switches (2-count)
Min 4: Max Hollow Rocks
Min 5: Rest
Kelly B
Turkish getups (kept them light)
Practice for 12 min
shoe, 15#, 20#, 25#
EMOM 15 Mins
Min 1: 20 Hip drops (2-count)
Min 2: 20 V-snaps
Min 3: 15 Plank switches (2-count)
Min 4: Max Hollow Rocks (25, 26, 27)
Min 5: Rest
Thanks Ingrid!
Kelly B
Best of luck Sam! Keep in touch 😊
Stephdh120
Turkish getups
15#
Emom 15mins
1- 15 hip drops (2ct)
2- 15 situps
3- 10 plank switches (2ct)
4- max bent hollow rocks
5- rest
Gabriel
Turkish getups
Practice for 12 min
KB’s-35#-40#-40#-45#
45# bar
EMOM 15 Mins
Min 1: 20 Hip drops (2-count)
Min 2: 20 V-snaps
Min 3: 15 Plank switches (2-count)
Min 4: Max Hollow Rocks (28, 27, 30)
Min 5: Rest
Merci Ingrid!
GillesGautreau
turkish get up practice
for 12 min
20-25-30
EMOM 15 min
min 1 hip drop 2 count
min 2 20 v snap
min 3 15 plank switch
min 4 max hollow rock
min 5 rest
Laura
Turkish getups 20#, 30#, 35#, 15# bar
EMOM 15 Mins
Min 1: 20 Hip drops (2-count)
Min 2: 20 V-snaps
Min 3: 15 Plank switches (2-count)
Min 4: Max Hollow Rocks (29, 31, 31)
Min 5: Rest
Cashout trying not to leave the parking lot cause if we don’t leave Sam won’t go… We’ll miss you Sam!
Thanks for class Marcel!
Daniel L Davey
Turkish getups
35-45-53-60#
EMOM 15 Mins
Min 1: 20 Hip drops (2-count)
Min 2: 20 V-snaps
Min 3: 15 Plank switches (2-count)
Min 4: Max Hollow Rocks (22-24-28 reps)
Min 5: Rest
Turkish getups
Practice for 12 min: 15, 20, 20, 20# KB
EMOM 15 Mins (Orange)
Min 1: 15 Hip drops (2-count)
Min 2: 15 sit-ups (abmat butterfly)
Min 3: 10 Plank switches (2-count)
Min 4: Max bent Hollow Rocks (held legs) – 29/ 33/ 29
Min 5: Rest 😊
Fun! Thanks Ingrid.
Cashout: 2x 800m run with Christina
Turkish getups
40-50-60-70# KB
50# D-ball for fun 🙂
EMOM 15 Mins
Min 1: 20 Hip drops (2-count)
Min 2: 20 V-snaps
Min 3: 15 Plank switches (2-count)
Min 4: Max Hollow Rocks (20-20-21 reps)
Min 5: Rest
My bum is ouchy.
Turkish getups
Practice for 12 min
30#, 35#, 45#
EMOM 15 Mins
Min 1: 20 Hip drops (2-count)
Min 2: 20 V-snaps
Min 3: 15 Plank switches (2-count)
Min 4: Max Hollow Rocks
Min 5: Rest
23,23,24 hollow rocks
Turkish getups
Practice for 12 min
30#
EMOM 15 Mins
Min 1: 20 Hip drops (2-count)
Min 2: 20 V-snaps
Min 3: 15 Plank switches (2-count)
Min 4: Max Hollow Rocks – 75
Min 5: Rest
Turkish getups
Practice for 12 min
53# x 3, 60#
EMOM 15 Mins – blue
Min 1: 15 Hip drops (2-count)
Min 2: 20 situps (butterfly)
Min 3: 12 Plank switches (2-count)
Min 4: Max Hollow Rocks
Min 5: Rest
Turkish getups (kept them light)
Practice for 12 min
shoe, 15#, 20#, 25#
EMOM 15 Mins
Min 1: 20 Hip drops (2-count)
Min 2: 20 V-snaps
Min 3: 15 Plank switches (2-count)
Min 4: Max Hollow Rocks (25, 26, 27)
Min 5: Rest
Thanks Ingrid!
Best of luck Sam! Keep in touch 😊
Turkish getups
15#
Emom 15mins
1- 15 hip drops (2ct)
2- 15 situps
3- 10 plank switches (2ct)
4- max bent hollow rocks
5- rest
Turkish getups
Practice for 12 min
KB’s-35#-40#-40#-45#
45# bar
EMOM 15 Mins
Min 1: 20 Hip drops (2-count)
Min 2: 20 V-snaps
Min 3: 15 Plank switches (2-count)
Min 4: Max Hollow Rocks (28, 27, 30)
Min 5: Rest
Merci Ingrid!
turkish get up practice
for 12 min
20-25-30
EMOM 15 min
min 1 hip drop 2 count
min 2 20 v snap
min 3 15 plank switch
min 4 max hollow rock
min 5 rest
Turkish getups 20#, 30#, 35#, 15# bar
EMOM 15 Mins
Min 1: 20 Hip drops (2-count)
Min 2: 20 V-snaps
Min 3: 15 Plank switches (2-count)
Min 4: Max Hollow Rocks (29, 31, 31)
Min 5: Rest
Cashout trying not to leave the parking lot cause if we don’t leave Sam won’t go… We’ll miss you Sam!
Thanks for class Marcel!
Turkish getups
35-45-53-60#
EMOM 15 Mins
Min 1: 20 Hip drops (2-count)
Min 2: 20 V-snaps
Min 3: 15 Plank switches (2-count)
Min 4: Max Hollow Rocks (22-24-28 reps)
Min 5: Rest
Good luck Sam. Take care.
Best wishes Sam!
Turkish getups 25-30-35#
EMOM 15 Mins
Min 1: 15 Hip drops (2-count)
Min 2: 15 Butterfly situps
Min 3: 10 Plank switches (2-count)
Min 4: Max Hollow Rocks
Min 5: Rest
Max Hollow Rocks per round 27,28,27