Going Overhead

Ricky Frausto Filed Under:

Joe giving Nick some instruction on his squats during Saturday's WOD

Here are a couple of videos on the hollow rock which is in today's workout. From my perspective, as you rock from top to bottom the lower back should make contact in a snake like fashion (top portion of lower back, followed by middle, then small of lower back, lastly just glutes are momentarily on the floor with no back, and so on). Get what you can from the videos and we'll go over them during the upcoming week.

Hollow Rocks 1
Hollow Rock...[wmv]

WOD
For time:
50 Hollow Rocks

4 Round Tabata Squats
75 Situps
4 Round Tabata Squats

50 Hollow Rocks

The tabata squats are split up by situps so do 2 minutes (20 seconds on/10 seconds off) worth then your situps followed by the last 2 minutes. Post time and lowest round for both sets of squats to comments. See you Monday.

4 Responses to "Going Overhead"

1. zj Says: http://crossfitomaha.blogspot.com/2008/01/going-overhead.html?showComment=1201484700000#c1268446576567688671'> January 27, 2008 at 7:45 PM
2. 13:52. 20,19 for squats. I guess my core could stand alot more core work. Great work yesterday everybody and thanks for the encouraging post Ricky.
3. Melissa B Says: http://crossfitomaha.blogspot.com/2008/01/going-overhead.html?showComment=1201520940000#c5153233085000498178'> January 28, 2008 at 5:49 AM
4. This comment has been removed by the author.
5. Melissa B Says: http://crossfitomaha.blogspot.com/2008/01/going-overhead.html?showComment=1201520940001#c4502910506541505133'> January 28, 2008 at 5:49 AM
6. 9:01...16, 12 (the lower numbers were actually in the 1st set of squats...weird)...I'm with Zach...thanks for the post Ricky!
7. Anonymous Says: http://crossfitomaha.blogspot.com/2008/01/going-overhead.html?showComment=1263044625572#c2857771489960664168'> January 9, 2010 at 7:43 AM
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