– Cal – 28/30/28/28
– Bent Hollow Holds completed unbroken – did try to extend arms or legs and then bring it back
– Box Jumps – 24/24/24/24
Thanks Ingrid!!
Jordan Sanipass
Row, 31,31,32,33
Hollow hold/ bent hollow hold- didn’t keep track. I only
Did the first round with hollow hold and the rest was bent
Hollow hold
Box jump (24’)- 25,26,26,32
4 rounds
90 sec Row – 26 cals, 24 cals, 25 cals, 24 cals
Rest 30 sec
90 sec Hollow Hold – 60 seconds each round
Rest 30 sec
90 sec Box Jumps (24/20″) – 11, 11, 11, 11 * Almost went A$$ over teakettle on one of the jumps, glad I moved the box against the wall or I would have landed on Julie’s rower
Rest 30 sec
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…
QOD: Some type of martial arts, like BJJ.
Row: 32-29-30-32 = 123
Hollows (like legit ones): 50-50-50-52 = 202 seconds
Box Jumps (24″) – 35-36-38-44 = 153
Total = 478 reps!
Mobility and Warm-up
WOD (Blue)
4 Rounds
90 sec Row
Rest 30 sec
90 sec Hollow Hold
Rest 30 sec
90 sec Box Jumps (20”)
Rest 30 sec
– Cal – 22/23/24/22
– Hollow Holds completed unbroken (alternated position to help get through them).
– Box Jumps – 20/24/26/25
Thanks Ingrid!!
QOD: Dance! I wanna dance! Something fun and rhythmic like hip hop. I don’t care if I’m old, I’ll do it some day.
WOD:
Row Cals: 24, 23, 23, 23
Hollowholds: all “unbroken”, I switched them around a lot. 20 sec hollow, 10 secs 1 leg, 10 secs other leg, 20 secs bent,…back to hollow
Box jumps: 31, 30, 30, 31.
Thanks Kevin!
Mobility and Warm-up
WOD (Orange/Blue)
4 Rounds
90 sec Row
Rest 30 sec
90 sec Bent Hollow Hold
Rest 30 sec
90 sec Box Jumps (24”)
Rest 30 sec
– Cal – 28/30/28/28
– Bent Hollow Holds completed unbroken – did try to extend arms or legs and then bring it back
– Box Jumps – 24/24/24/24
Thanks Ingrid!!
Row, 31,31,32,33
Hollow hold/ bent hollow hold- didn’t keep track. I only
Did the first round with hollow hold and the rest was bent
Hollow hold
Box jump (24’)- 25,26,26,32
4 rounds
90 sec Row
Rest 30 sec
90 sec Hollow Hold
Rest 30 sec
90 sec Box Jumps (24/20″)
Rest 30 sec
1. 23-21-22-22
2. 50-50-50-50 (10 sec on, 10 sec off)
3. 19-18-18-18
Total 361
Thanks Kevin
Row–22/23/22/22
Hollow–70 seconds each round (15 on/5 off with 10 second hold at the end)
Box jumps–36/38/37/39
Row
38/35/32/31
Hollow holds in seconds
60/50/50/50
Box jumps 24″
28/24/24/25
WOD with full hollow holds and 20″step ups to minimize impact on my foot: 504 reps
Thanks Kevin! That was a sweaty one
QOD: Dance! I wanna dance! Something fun and rhythmic like hip hop. I don’t care if I’m old, I’ll do it some day.
WOD:
Row Cals: 24, 23, 23, 23
Hollowholds: all “unbroken”, I switched them around a lot. 20 sec hollow, 10 secs 1 leg, 10 secs other leg, 20 secs bent,…back to hollow
Box jumps: 31, 30, 30, 31.
Thanks Kevin!
I reposted this because I think my first post showed up as a comment on Amanda’s
4 rounds
90 sec Row – 18 cals, 19 cals, 19 cals, 19 cals
Rest 30 sec
90 sec Bent Hollow Hold – 50 seconds each round except 55 for the last. 10 seconds on, 10 seconds off
Rest 30 sec
90 sec Box Jumps (24/20″) – 16, 18, 17, 18
Rest 30 sec
Row
29/29/29/27
Hollow holds in seconds
90/90/75/80
Box jumps 24″
31/32/31/35
4 rounds
90 sec Row – 26 cals, 24 cals, 25 cals, 24 cals
Rest 30 sec
90 sec Hollow Hold – 60 seconds each round
Rest 30 sec
90 sec Box Jumps (24/20″) – 11, 11, 11, 11 * Almost went A$$ over teakettle on one of the jumps, glad I moved the box against the wall or I would have landed on Julie’s rower
Rest 30 sec