wod
for time
10 wall walks
800/1000m row
10 wall walks
post workout
4 sets
:20 seated leg raises
– rest :10
:20 hollow hold
– rest :10
wod
6 rounds for time
24 air squats
24 push ups
24 walking lunge steps
400 m run
wod
for time
accumulate 1:00 freestanding handstand hold
100 meter double kb front rack carry 16/24
50 double kb push presses
single kb overhead walking lunge 30.5 m
accumulate 1:00 plank hold
note: use the same load for all kettlebell movements
switch arms as needed on the overhead walking lunge
post workout
tabata hollow rocks
partnerwod
with a partner, complete as many rounds as possible in 21 minutes of
30 cal row
20 burpees over the rower
10 power cleans (47/70 kg)
