Saturday 6/9/18 - B-O-B

June 9, 2018


M-1: 4 Sets for Quality:

10 Single Arm Z Press/Side

10 Landmine Meadows Rows/Side

0:30-1:00 Hollow Hold/Hollow Rock



*Moderate weight, controlled reps.

*The goal is 1 full minute of Hollow Rocks, do as many as possible and then switch to a hold for the rest of the minute.



M-2: For Time:

30 Toes-to-Bar


3 Rounds

15 Wall Balls
10 Burpees Over Ball

--10:00 Time Cap--


L2: Hanging Leg Raises

Modified Wall Balls


L1: Sit Ups



Extra Credit: 

15:00 EMOM

a) 5 C2B Pull Up @x131 (L2: Chin Ups L1: Ring Rows)

b) 5 Strict Ring Dips @31x1 Pace Starts at Top of Dip (L2: Negative L1: Push Up)

c) 20 Superman Extensions with Pause at Top (L2: :30 Superman Hold)


Please reload

Featured Posts

Spotlight on Joe H: Once an Athlete, Always an Athlete

December 22, 2016

Please reload

Recent Posts
Please reload