Alt EMOM 12 mins: Deadlifts and Hollow Rocks
Every 1 min for 12 mins, alternating between:
3 Deadlifts, pick load
12 Hollow Rocks
*Touch and Go DL
7 RFT: Chest-to-bar Pull-ups, Deadlifts and Push-up
7 rounds for time of:
7 Chest-to-bar Pull-ups
7 Deadlifts (225#/155#)
7 Push-up (hand release)
Photo by @robcwilson
Hollow Rocks using a PVC to open up the “hollow” position works well. Practice pointing the toes, keeping the arms back behind the head and rocking and “quiet” and fully open as possible. PVC too easy? Work up to using a training bar but don’t sacrifice your position.
Events are starting to be announced each day for Regionals:
STARTING TODAY the 6 am Class is changing to 5:30 am!
- 5:30 – 6:30 am every M, T, W, & F (No early class on Th)
Please help spread the word. Coaches have discussed it with the “Regulars” all week during class and everyone seems to be on board. That said, if anyone needs to discuss this with us, please send us a message.