Can you Push, Hollow, and be Superman?

Today's WOD:

4 Handstand Push-up

8 Superman

10 Hollow body Rocks

  

10 Rounds for time.

Time Limit: 18 minutes

  

Followed by:

  

Jump Rope 5 Minute AMRAP

Warm-up:

1. Row 2 Minutes
2. Shoulder ROM
3. Walking Lunge w/Rotation x20
4. Hip Extension
5. Push-up x10
6. Squat Jump x10
7. Group: GHD Sit-up
8. Group: Hollow Body Rock

MOD:

Handstand Push-up

Superman

Hollow Body Rock

Post-WOD:

Rollout: Shoulders & Upper Back

CFTally Athlete Results:

Carlos N. 14:46 

Ronbo 12:46 Scaled

Steven L. 13:35 Scaled

Will B. 13:55

Special K. 17:06 Scaled

Rick B. 8:20

Bamf 14:03 Scaled

Krissy 18:51 Scaled

Andy 7:50

Joker 9:13 Scaled

OMD 7:25

Kane 10:08 Scaled

Andrew S. 16:29 Scaled

Justin 14:46 Scaled

Kristen 16:18 Scaled

Matthew 14:59 Scaled

Charlie 18:14 Scaled

Olivia 14:58 Scaled

Luisa 17:11 Scaled

Andrew 18:24 Scaled

Bug 8:56 Scaled

Missy 12:20 Scaled

Char 14:43 Scaled

Stoner 5:28 

Rich 5:03

Vinny 13:53 Scaled

Sandy 15:10 Scaled

Tiger 16:27 Scaled

Chevy 9:04

Susie Burpees 12:33 Scaled

Chance 7:12 

Reynold 12:18 Scaled

Tom S. 17:39 Scaled

Thor 13:30 Scaled

Mike C. 13:30 Scaed

WonderWoman 12:57 Scaled

Chris Dub  15:41 Scaled

Becca 15:25 Scaled

Vicky 14:35 Scaled

Natalie 17:59 Scaled

Will J. 13:30 Scaled

Flex 12:25 Scaled

Charlie Girl 11:15 Scaled

Daniel 17:59 Scaled

Sweet T. 15:52 Scaled

Carnivore 9:56

Quentin 12:27 

Great 12:38

BMR Subbed

Sarge 12:27 Scaled

Jimbo 12:20

Karissa 11:53 Scaled

Mike 18:00

Monkey 12:50 Scaled

Little G. 15:22 Scaled

SuperGirl 13:25 

Catain 13:49 Scaled

Fuma 16:02 Scaled

ElDiablo 16:55 Scaled

Conbread 18:00 Scaled

Brian S. 18:00 Scaled

Firecracker 18:00 DNF

Ryan V. 18:00 

CoCo 15:39 Scaled

Jenna 16:29 Scaled

Mary F. 10:44 Scaled

Susan S. 10:35 Scaled

Jeff 18:00 Scaled

Mike 17:48 Scaled

Jay 9:50

Katie 10:23 Scaled

Nikoleta 10:15 Scaled

Jeff 13:38 Scaled

Paul 12:48 Scaled

And 10:47 Scaled

Chris 16:16 

Darren 15:00 Scaled

Robert 16:30 Scaled

Jay

Elizabeth 11:13 Scaled

Andres 11:50 Scaled

Chris 15:00 Scaled

Pat L. 15:25 Scaled

Another Minute!

Today's WOD:

1 Minute WOD

  

Sit-up

Hip Extension

Hollow Body Rock

Knees-to-elbows

  

3 rounds of 1 minute each for max reps. 1 minute rest after each round.

For total reps.

  

Last on: 03 18 11

Warm-up:

1. Jump Rope 3 Minutes
2. Rack/Squat Stretch
3. Burpee Challenge: 24
4. Group Burgener Warm-up x2
5. Clean & Jerk 10 in 10

MOD:

Hollow Rock

Knees-to-elbows

Post-WOD:

Rollout: Shoulders & Upper Back

CFTally Athlete Results:

David K. 168 (56x3) estimated total

Will B. 246 (82x3) estimated total

Bamf 300 (100x3) estimated total

Merrick 258 (86x3) estimated total

Tweetybird 249 scaled (83x3) estimated total

Amy 225 scaled (75x3) estimated total

OMD 306 (102x3) estimated total

Harold 279 scaled (93x3) estimated total

Luisa 207 scaled

Charlotte 264 scaled

Belle 263 scaled

Jorge 200 

Chelsey 168 scaled

Sandy 213 scaled

Justin B. 345 

Kristen 303 scaled

Stoner 397 

Charlie 266 scaled

Reynold 256 

Mighty Mouse 272

Carnivore 336

Ian 250

Sweet Tea 271 Scaled

Flex 251

James 324

Ryan V. 217

Professor 355

BMR 274 scaled

Lizzie 310 scaled

Abi 229

Chance 317

Andy 296

Bull 261 Scaled

Brian 260 Scaled

Thad 221

Wonder Woman 359

Ashley 213 scaled

Elizabeth 199 scaled

Counselor 323

Allison 260

Lily (Yao) 225 scaled

Firecracker 364 

Chryssi 225 scaled

Stephen M. 213 

Diandra 250 scaled

Natalie 258 scaled

Quentin 258

Krysta 256 scaled

Dylan 202 scaled

Monkey 350

Go Deeper!

Pushing!

Today's WOD:

Volume Work: EROM Handstand Push-ups

  

followed by:

  

3 Hollow Body Rocks/Superman

10 Minute AMRAP

Warm-up:

1. Burpee x10
2. Shoulder ROM
3. Pull-up x15
4. Walking Lunge with Rotation x20
5. Hip Extension x10
6. Group Burgener Warm-up x2

MOD:

EROM Handstand Push-up

Hollow Rock

Superman

Post-WOD:

Rollout: Shoulders & Upper Back

CFTally Athlete Results:

Will 18 2" / 17 rds

Jollygreen 20 Parallettes Scaled / 34 rds

Courtney 31 Scaled / 31 rds

Monkey 20 Scaled/ 35 rds

Blake 20 Scaled/ 21 rds

Joseph 20 Scaled/ 35 rds

Tweetybird 20 Scaled / 29 rds

Mike 20 Scaled / 37 rds

Krissy 20 Scaled/ 20 rds

Stephen 20 Scaled/ 27 rds

Slash Practice / 19 rds

Sandy Practice / 7

Chevy 15 Scaled/ 26 rds

Joker Subbed / 36 rds

Flex Subbed / 23 rds

Louisa Practice / 15 rds

Andrew Practice / 17 rds

James 20 @3" / 30 rds

Professor 9 @3"/subbed / 48 rds

Ian 20 Scaled / 26 rds

Mighty Mouse 10 Scaled / 30 rds

Stoner 40 on Parralettes

Joe 45 @3"/ 37 rds

Tiger 40 Scaled / 40 rds

Chryssi 40 Scaled / 12 rds

Stejphen 28 Scaled / 21 rds

Alex 20 Scaled / 49 rds

OMD 31@3" / 49 rds

Sara D. 16 Scaled / 40 rds

Laren G. Practice / 29 rds

Jaimi Practice / 30 rds

Sarge 40 Scaled/ 23 rds

Samantha 22 Scaled/ 19 rds

Rachel 35 Scaled/ 41 rds

Zach 4 @3"/17 Scaled/ 32 rds

Natalie 5 Scaled / 20 rds

Lily 27 Scaled/ 25 rds

Carnivore 20 @3" / 41 rds

Danny 15 Scaled/ 22rds

Jimbo 20 w/ parralettes/ 30 rds

Flying like Superman!

Rocking and Jumping

Today's WOD:

100 Hollow Rocks 

100 Box Jumps 24/20" 

   

For time.

  

Time Limit: 17 Minutes

Warm-up:

1. Run 400m
2. Shoulder ROM
3. Back Extension x10
4. Walking Lunge x20 steps

MOD:

Hollow Rocks

Box Jumps

Post-WOD:

Athlete's Choice

Roll out: Shoulders and Upper Back

CFTally Athlete Results:

bamf 14:25

Joker 9:36

Tweety Bird 10:17 Scaled

Patrick 9:18

Karen 13:23 Scaled

Devin 10:59

Nicole W. 14:58 Scaled

Will 16:06

Zach 15:38

Ian 14:18

Tom 14:52 Scaled

Slash 15:30 Scaled

Rubberman 7:43

Upman 15:12

Rachel 9:39

Susie Burpees 11:40 Scaled

JuJu 16:27

Cornbread 12:28

Tony 11:57

A Rocking Good Time!

Today's WOD:

100 Hollow Body Rocks

  

For time.

Last on: 02 17 11

Followed by:

  

EROM Handstand Push-ups 5-5-5

Warm-up:

1. Row 3 minutes
2. Rack Stretch
3. Squat Stretch
4. Clean & Jerk 10 in 10

MOD:

Hollow Body Rocks

EROM Handstand Push-ups

Post-WOD:

Personal Challenge Work

Stretch: Smoked Lower Back

CFTally Athlete Results:

Standard 646

Bill 4:27

Stoner 3:27 / EROM

Joker 4:23

Karen 6:30

Charolotte 5:08

Kyle 3:58 / EROM

Aislinn 4:34 

Upman 5:09 / EROM

Cindy 5:53

Christina 6:50

Brian 5:54

Mighty Mouse 4:55

Marcello 7:23

Ian 7:28

Anne 8:11

Rover 7:34

Speed Racer 8:11

Councilor / EROM