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Free Fallin’
3 Rounds
50 Toes to Hands
40 Lunges
30 Hollow Rocks
20 Goblet Squats
10 StrIct Pull-up
Modifications
Toes to Hands- 40/30, Elevated Surface
Lunges- 30/20, Step Ups
Hollow Rocks- Hands or knees tucked, Sit-ups, Plank Hold
Goblet Squats- Air Squats, Squat to Target
Strict Pull-up- 8/6, Ring Row, Banded, DB Bent Row 1 or 2 DB’s
WOD Guidance
No need to come out hot on this 3 round chipper. Short fast sets on the Toes to Hands, breathe on the lunge and break the squats early. Its about having some fast in the tank on round 3.
QOD
Genie grants you one piece of gym equipment delivered to your house. What’s it going to be?
Virtual Class Schedule
Daily Tabata
Weekly Challenge
Free Fallin’ – 16:55 – had to alter the hollow rocks toward the end because they bothered by back; 10 lb weight for squats and bent over rows.
QOD – an ab mat!
Free Fallin’- 13:59
14:47 with 10# for squat and row
QoD – heavier weights!!
WOD: Free Fallin’ – 21:30 10 lb dumbbell
Daily Tabata: 🙂
QOD: ring row rig
Free Fallin- (modified)
3 rounds
50 sit-ups
40 lunges
30 hollow rocks
20 goblet squats
10 one arm row (each arm)
17:08
18:20 55# kb for goblets and rows x2
18:08 #40 kB for squat and rowsx2
QOD: rowing machine no question
Free Fallin’ aka Matchbox
19:10
toes to hands elevated to 7 1/2 in step
front lunges
hollow rock
10# DB squats
10# DB rows 5 each side
QOD: ring row rig
Free Fallin’ – 12:33 (20#, DB rows, sit-ups)
QOD – Concept 2 bike (I didn’t even know they were called this before… I took it for granted all that time). Running is cool though
TILT strong!!