Rock and Roll - WOD for 092811 at CrossFit Durham, NC | CrossFit Durham
410 W Geer St, Durham, NC 27701 (919) 907-1233

Rock and Roll

Barbells For Boobs Workout coming October 15th! 

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WOD for Wednesday 092811Click Here For Today’s Schedule
Hollow Rock to Superman
50 Strict Reps
(turn over to the right and back to the left is one rep)
10 Rounds For Time:
10 Supine Ring Rows
10 Pushups

Post Workout Time to Comments
For the skill segment, perform 50 Hollow Rocks to Supermans (see video below).  Do not travel across the gym floor…turn from your back to your stomach in one direction and then return to your back in the opposite direction returning to your starting place.

For the conditioning workout, set the rings and a box so your body will be parallel to the ground at the top of the movement.  Scale as necessary.  All pushups should be chest to the deck!  Hand release is not necessary but you can scale up if you choose.

Hollow to Supermans some good, some not as good

  1. Ashley Denton Reply
    Hey Braaaaandon! You left 225# pounds on the bar from your back squats in 6:15! You know what that means? Yep... 225 burpees. Get after it, buddy.
    • Dave Reply
      those are REALLY gonna suck
  2. jj Reply
    Oh my scapulae. Yesterday hurts.
  3. Cliffnov Reply
    That's a lot of burpees. LOLzers. By the way, I put away your weights for you, Brandon. You're welcome.
  4. Brandon Reply
    Thanks Cliff, preciate it... Tomorrow will get off to a great start!

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