Accessory Work: Single Arm Bent Over Rows and Hollow Rocks & FGB Style: Kettlebell Swings, Hand Release Push-ups, Goblet Squats and Sumo Deadlift High-pulls

Accessory Work: Single Arm Bent Over Rows and Hollow Rocks

Single Arm Bent Over Row 10-10-10-10, using heaviest weight per set
Hollow Rock 15-15-15-15, using heaviest weight per set
* Alternate movements. Bent Over Row do 4 sets x 10 on each arm.

FGB Style: Kettlebell Swings, Hand Release Push-ups, Goblet Squats and Sumo Deadlift High-pulls

4 rounds, 1 min per station, of:
Kettlebell Swing, pick load
Hand Release Push-up
Goblet Squat, pick load
Sumo Deadlift High-pull, pick load
Rest 1 min

Perform this like “Fight Gone Bad,” by rotating
immediately to the next station every 1 min,
the clock does not stop or reset between stations.
* Sub DB swing for KB swing with hand over hand two handed swing
* Sub alternating DB snatch for SDHP
* Continuous count

Photo by @robcwilson

Join us today at 5pm PST for our Zoom WOD! Check our Facebook group for login details and join the waiting room. We will start a couple minutes after 5 (to avoid running out of our 40 minute time limit).

Customers Waiting Weeks or Months For At Home Gym Equipment