Skill
Tabata Hollow Rocks
There are many ways to scale the hollow rock. Try to hold the position for each interval and scale by pulling in your arms, one or both legs. Use the method that best lets you hold the position for the full 20 seconds.
WOD
6 rounds for reps
1 Minute of air assault for calories
1 Minute of two arm dumbbell power cleans 50/35 lb
1 Minute of push-ups
1 Minute of rest
Workout notes
Today’s workout will be scored as you would score “Fight Gone Bad”. Count up your total number of repetitions after six rounds of all three movements to come up with one score for the entire workout. For this WOD we will partner up to share bikes and start at different stations and keep the same rotation for all six rounds. Each of the skills in this workout test very different aspects of fitness so do your best to keep the intensity high at each station and use that rest minute to recover rather than gaming the workout by going easy in the more difficult movements.
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