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Hollow Rock


Suffer in Place

AMRAP (with a Partner) in 18 minutes
6 Rounds of:
1 minute Plank Hold / Push-Ups
1 minute Wall Sit Hold / Jumping Squats
1 minute Handstand Hold / Hollow Rocks

One partner does the hold while the other does the movement. Swap after each completed 3 minute round.
Wod Type: For Rounds/Reps (AMRAP)No Equipment (Home Wods)
Movements: Air SquatHandstand HoldHollow RockPlank HoldPush-UpWall Sit
Air Squat WodsHandstand Hold WodsHollow Rock WodsPlank Hold WodsPush-Up WodsWall Sit Wods
Competitions:

MLK

For Time
15 Turkish Get-Ups (alternating) (1.5/1 pood)

Then, 1 Round of:
19 Pike Push-Ups (24/20 in box)
29 Burpees

Then 2 Rounds of:
19 Kettlebell Swings (1.5/1 pood)
55 Hollow Rocks

Then, 1 Round of:
19 Goblet Squats (1.5/1 pood)
63 Mountain Climbers

Then, 2 Rounds of:
19 Kettlebell Swings (1.5/1 pood)
86 Air Squats

Finally, 3 Rounds of:
35 Sumo Deadlift High-Pulls (1.5/1 pood)
39 Lying Toe Touches (alternating)
Wod Type: For Time
Movements: Air SquatBurpeeGoblet SquatHollow RockKettlebell SwingMountain ClimberPush-UpSumo Deadlift High-PullToes-to-Bar/Knees-to-ElbowsTurkish Get-Up
Air Squat WodsBurpee WodsGoblet Squat WodsHollow Rock WodsKettlebell Swing WodsMountain Climber WodsPush-Up WodsSumo Deadlift High-Pull WodsToes-to-Bar/Knees-to-Elbows WodsTurkish Get-Up Wods
Competitions:

The Frontline 365

For Time
Buy-In: 365 meter Run

Directly into:
52 Deadlifts (75/55 lb)
52 Toes-to-Bars
52 Air Squats
52 Cleans (75/55 lb)
52 Pull-Ups
52 Wall Ball Shots (20/14 lb)
52 Hollow Rocks
52 Snatches (75/55 lb)
52 Burpees
52 Box Jumps (24/20 in)
52 Shoulder-to-Overheads (75/55 lb)
52 Double-Unders

Buy-Out: 1 minute Unbroken Plank Hold
Wod Type: For Time
Movements: Air SquatBox JumpBurpeeCleanDeadliftDouble-UnderHollow RockPlank HoldPull-UpRun/RunningShoulder-to-OverheadToes-to-Bar/Knees-to-ElbowsWall Ball Shot
Air Squat WodsBox Jump WodsBurpee WodsClean WodsDeadlift WodsDouble-Under WodsHollow Rock WodsPlank Hold WodsPull-Up WodsRun/Running WodsShoulder-to-Overhead WodsToes-to-Bar/Knees-to-Elbows WodsWall Ball Shot Wods
Competitions:
1 2