011413

WOD 1: 

2x Max Pullups

then,

3×10 Hollow Rocks

*If you break position before you get to 10 reps, either scale the reps down or simply do 3×15 static hollow bodies.

WOD 2: 

4 Rounds:

1 min kettlebell clean RT
1 min kettlebell clean LT
30s rest

rest 5 minutes, then

4 rounds:

1 min kettlebell push press RT
1 min kettlebell push press LT
30s rest

Post total reps of clean and push presses to comments.

rest until recovered, then

WOD 3: 

4min AMRAP Air Squat

Post total to comments

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3 comments

  1. WOD #1 Pullups 17-11
    Hollow Rocks as Rx(because of arch in low back felt like rolling a square wheel – clunk clunk)

    WOD#2 53# cleans 80/79
    53# Push Press 72/64

    WOD#3 103 (quads kept cramping)

  2. WOD #1 (No pull up bar today) Double KB bent over rows @ #44, 31 total

    WOD #2 Cleans @ #44, 79R/77L
    WOD #2 Push Press @ #44 59R/59L

    WOD #3 114 Air Squats

  3. Started with some Deadlifts w/ a buddy of mine: 225×3 255×3 290 x 11

    WOD #1: 20 (14 strict, 6 kipping) , 14 (7 strict, 7 kipping)
    Hollow rocks as RX

    WOD #2: 32kg 15/15, 13/13, 13/13, 14/14
    24kg 14/14, 13/13, 13/13, 12/12

    WOD#3: 100 Air squats on the button, w/ a 35# kb on my back

    Bonus: 5 min non – stop Hi-Low transition plank

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