|This is what the hollow position should look like. Try to keep the form like this as you rock back and forth.|
SWOD: Back Squat 5-5-5-5-5 (set a new 5rm if possible)
Metcon: 5 Rounds for Time:
- 14 Wall Ball Shots (heaviest ball to 10' target)
- 21 Hollow Rocks
After a good warm up, start doing sets of 5 with a heavy weight, and try to increase the weight over each subsequent set. Set a new 5rm PR if possible.
For the metcon, the pull ups should be "chest to bar", or "chest to rings" if you want to do pull ups on rings. Wall ball shots should all be to the 10' target using whichever ball allows you to get there. For hollow rocks, 1 rep is accomplished after rocking to your hands and then back to your feet. Maintain a tight hollow body position throughout. If you lose the position, cut the set, rest, and start again.
Post weights and times to the comments section! bc