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“HALL” WOD 3/16/20

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An at home Version of our workout can now be found at the bottom. Enjoy!

Fitness – Strength – Community 


WARM UP:

400 M. Row or Run

10 Y’s, T’s, & W’s

10 Reverse Fly’s 

2 Rounds

10 Pass Through

10 Good Mornings

10 Front Squat

10 Clean Extension

Then:

Mobility


WIN

SKILL:

3 Sets

3 Wall Walk w/ a 20 Sec. Elevated Hollow Hold.

20 Hollow Rocks

LIFT:

Clean

2 @ 70%

2 @ 75%

2 @ 80%

2 x 1 @ 85%

WOD:

“HALL”

2 Rounds

21 Cal. Assault Bike

15 Power Cleans (135/95)

9 BMU


FIT

SKILL:

3 Sets

2 Wall Walks

20 Hollow Rocks

LIFT:

Bench Press

5 @ 65%

3 x 5 @ 70%

WOD:

AMRAP 12

8 S.A. Devils Press (50/35) (40/25)

8 Box Jump Overs (24/20)

8 H.R. Push Ups


AT HOME

SKILL:

3 Sets

20 Sec. Elevated Hollow Hold 

20 Hollow Rocks

WOD:

AMRAP 12

8 Squat Jumps

16 Alt. Jumping Lunges 

8 H.R. Push Ups

 

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