Use a Bumper Plate, medball, slamball, DB, backpack, sandbag, book, water jug, or whatever works, for the Ground to OH. This is true, old-fashioned “odd-object” training! Grasp it, touch it to the floor, then raise it overhead (like a Devil’s press or Muscle Snatch).
Shoulders & core will get taxed quickly, but keep movement steady.
8 rounds for time
16 Ground-to-overhead -20# MB
30 sec Hollow rocks
40 Shoulder taps(2-ct)
Time–>20:48
Those shoulder taps were the real work.
Thanks Kevin!
Warmup & Mobility
8R
12 GToOH &20#
30 Sec Bent Hollow Rock
40 Shoulder Taps
22:34
Totally agree with Gabe…those shoulder taps were tough!
8 rounds for time
16 Ground-to-overhead -35# bar
30 sec Hollow rocks
40 Shoulder taps(2-ct)
Time–>21:01
8 rounds for time
16 Ground-to-overhead -20# DB
30 sec Hollow rocks
40 Shoulder taps(2-ct)
Time: 18:27
8 rounds
Ground-to-Overhead – used Ruck
30 Sec Hollow Rocks – no breaks around 192 in total
40 Shoulder Taps
Time 22:09
Cashout-Solid 5 Minute Plank with Ruck on Back- (this was Hard Kevin)!!
300 Crunches with ankle weights
20 Minute Road Bike Ride
Keep up the great work everyone!
8 rounds for time
16 Ground-to-overhead
30 sec Hollow rocks
40 Shoulder taps(2-ct)
Time–>21:50
M+WU
Wod
8 rounds
16 ground to OH (20# DBs)
30 sec bent hollow rocks
40 should taps(2 count)
Time: 21:36
3 rounds (10#dbs) – time 16:46
30 curls
30 strict presses
30 side lateral raise
30 hammer curls
30 up right rows
30 push press
30 curls
1 min rest
Didn’t put the dumbbells down until the round was done. Forearm burn!
Wod @ brown w/ pack of things for weight…some ugly hollow rocks especially near the end.
21:57
8 rounds for time
12 Ground-to-overhead (65# snatches)
30 sec Hollow rocks
40 Shoulder taps (2-ct)
31:58
Thanks Kevin!
Blue wod
8 rds
12 G2OH (15#db)
30 sec Bent hollow rocks
30 shoulder taps (2ct)
Time- 18.04
Blue wod
8 rds
12 G2OH (30#kb)
30 sec Bent hollow rocks
30 shoulder taps (2ct)
19:15
Broke shoulder taps in half for last 4 rounds. Probably pretty thumpy for the downstairs neighbor!
8 rounds
12 ground to overhead with 15# plate
30 sec hollow rock
40 shoulder taps
19:32
8 rounds
16 ground to overhead with 25# plate
30 sec hollow rock
40 shoulder taps
20:50
8 Rounds:
12 – S2OH with a 20# DB
30 Seconds of Hollow Rock
40 Shoulder Taps (double count)
Time – 23:23
Shoulders to OH were a treat. Not so much the HR and ST (the shoulder taps were AWFUL)