WOD: Friday, January 31, 2014

If you are burnt out from Monday, Tuesday, Thursday (and possibly Wednesday), scale the weight or take an extra rest day and come Saturday.

(A) Warm-Up and Review of All Movements for part (B)

  • If you have never rowed, you are rowing for your warm-up.

(B) Intervals Gone Bad ... Keep Score!!!

  • 30 Seconds AMRAP Wall Balls 20/14 to a 10'/9' target
  • 30 Second Rest
  • 30 Seconds AMRAP Sumo Deadlift High Pull 75/ 55
  • 30 Second Rest
  • 30 Seconds AMRAP Box Jumps 20"
  • 30 Second Rest
  • 30 Seconds AMRAP Push Press 75/55
  • 30 Second Rest
  • 30 Seconds AMRAP Row for Calories
  • REST 1 MINUTE
  • 40 Seconds AMRAP Wall Balls 20/14 to a 10'/9' target
  • 20 Second Rest
  • 40 Seconds AMRAP Sumo Deadlift High Pull 75/ 55
  • 20 Second Rest
  • 40 Seconds AMRAP Box Jumps 20"
  • 20 Second Rest
  • 40 Seconds AMRAP Push Press 75/55
  • 20 Second Rest
  • 40 Seconds AMRAP Row for Calories
  • REST 1 MINUTE
  • 50 Seconds AMRAP Wall Balls 20/14 to a 10'/9' target
  • 10 Second Rest
  • 50 Seconds AMRAP Sumo Deadlift High Pull 75/ 55
  • 10 Second Rest
  • 50 Seconds AMRAP Box Jumps 20"
  • 10 Second Rest
  • 50 Seconds AMRAP Push Press 75/55
  • 10 Second Rest
  • 50 Seconds AMRAP Row for Calories

Notes for part (B)

  • You may start on any station but you must cycle through the stations in this order:  Wall Balls -> SDHP -> Box Jumps -> Push Press -> Row
  • Only once you have cycled through all 5 stations do you rest
  • Big classes may run two heats.
  • Big classes running two heats: try to start the first heat 25 minutes into class.
  • Big classes: set up some stations in the parking lot.

Carmen. The Matrix is breaking. Photo by Rafael Vega