WOD: Saturday, October 4, 2014

OUR SATURDAY SCHEDULE HAS CHANGED.

Going forward, there will be two 90 minute classes.

Class times are:

  • 9-10:30 a.m.
  • 10:30 a.m.-12 p.m.

(A) Soft Tissue Work (5 min)

(B) GymNASTY Mobility (10 min)

(C) GymNASTY Holds, 30s On 10s OFF (6 min)

Grab a 35/25/15 pound plate

  • Hollow Body
  • Superman
  • Front Support
  • Plate Overhead
  • L Tuck
  • Frog Stand
  • Handstand
  • Bridge

(D) Find a 3RM Press and a 2RM Push Press (19 min)

(E) For Time (15 min time limit)

200 Russian Kettlebell Swings

(F) 4 Min Rest And Set Up for (G-J ... 18 min)

(G) Station 1 (Parking Lot)

Row for Max Calories in 3 Min
90s Rest

(H) Station 2 (Parking Lot Behind Rowers)

Max Lateral Burpee Jump Overs in 3 Min
90s Rest

(I) Station 3 (Outside, by Garage Doors)

For Time: 15-10-5 (3 Minute Time Limit)

  • Goblet Squats 1.25/0.75 (Yellow/Green)
  • Air Squats

90s Rest

(J) Station 4 

For Time: 3 Rounds (3 min Time Limit)

  • 9 Unbroken Wall Balls 20/14 to 10'/9'
  • 9 KB Sumo Deadlift High Pulls 1.5/1.0 Pood

(K) 4-5 Sets of Max Bent-Over Barbell Rows, Medium Light Weight

Three Girl Club @ V16. Photo by Rafael Vega