NEWS

  • THU WOD Recording: Here

WOD

“Atomic Punk”

AMRAP 7
50 Hollow Rocks
50 Toes to Bar
50 Hollow Rocks
50 Sit Ups
Rest 3 Minutes
1k Row
At the 15 Minute Mark
50-40-30-20-10
Unbroken Kettlebell Swings
Weight: 70/53

AMRAP 7
35 Hollow Rocks
35 Knee Ups
35 Hollow Rocks
35 Sit Ups
Rest 3 Minutes
750 Meter Row
At the 15 Minute Mark
50-40-30-20-10
Unbroken Kettlebell Swings

Weights: 53/35

AMRAP 7
35 Tuck Rocks
35 V-Ups
35 Tuck Rocks
35 Sit Ups
Rest 3 Minutes
750 Meter Row
At the 15 Minute Mark
50-40-30-20-10
Unbroken Kettlebell Swings

Weights: 35/26

WOD GUIDANCE & GOALS
Try to do the first set of hollow rocks in 30/20 reps or even unbroken! On the rig, do sets of 5-10 toes to bar, knee ups or v-ups. On the second set of hollow rocks, try to do sets of 10. Then throw your arms forward to complete the sit ups. Target 1 round! You’ll get a 3 minute rest then row 1k/750m as fast as possible. Target 4 minutes. You’ll get about a minute rest before starting your unbroken (no pausing) kettlebell swing sets. Take as long as you need between sets to guarantee you can do every set without placing the bell down. Target 10 minutes.

Post Reps + Times to Comments.

HOME WOD

AMRAP 7
50 Hollow Rocks
50 Leg Lifts
50 Hollow Rocks
50 Sit Ups
Rest 3 Minutes
800 Meter Run

At the 15 Minute Mark
25-20-15-10-5
Flights of Stairs
Jumping Jacks

ENDURANCE

5 x 800m, 400m walk