WOD: Friday, October 24, 2014

(A) Soft Tissue Work (5 min)

(B) GymNASTY mobility

(C) Set Up for 40 Minute Game of Pain

(D) 40 minute Game of Pain, 1 minute each station

Do burpees for 1 minute after failing to meet prescribed number of reps at any station

  1. 40s Unbroken Deep Squat Hold
  2. 20 Air Squats
  3. 40s Unbroken Deep Squat Hold
  4. 11 Goblet Squats 1.5/1.0
  5. 40s Unbroken Hollow Body Hold
  6. 15 Russian KB Swings 1.5/1.0
  7. 40s Superman Hold
  8. 15 Russian KB Swings 1.5/1.0
  9. 40s Unbroken Plank Hold (Forearms)
  10. 12 Burpees
  11. 14 Push Ups
  12. 40s Unbroken Plank Hold (Hands)
  13. 10 KB Thrusters, Left Arm 1.5/1.0
  14. 10 KB Thrusters , Right Arm 1.5/1.0
  15. 40s Unbroken Superman Hold
  16. 15 KB Sumo Deadlift High Pull 1.5/1.0
  17. 13 Unbroken One Arm Russian KB Swings, Left Arm 1.5/1.0
  18. 40s Side Plank Left
  19. 13 Unbroken One Arm Russian KB Swings, Right Arm 1.5/1.0
  20. 40s Side Plank Right
  21. 10 Burpee Push Ups
  22. 14 Russian Plate Sit Ups 25/15/10
  23. 20 Jumping Lunges
  24. 16 Plate Overhead Lunges 25/15/10
  25. 40s Plate Overhead Lunge Hold, Left
  26. 40s Plate Overhead Lunge Hold, Right
  27. 18 Jumping Lunges
  28. 14 Russian Plate Sit Ups 25/15/10
  29. 20 Air Squats
  30. 10 Goblet Squats 1.5/1.0
  31. 40s Unbroken Hollow Body Hold
  32. 15 Hollow Body Rocks
  33. 12 American KB Swings 1.5/1.0
  34. 15 Russian KB Swings 1.5/1.0
  35. 15 KB Sumo Deadlift High Pulls 1.5/1.0
  36. 40s Deep Goblet Squat Hold 1.5/1.0
  37. 14 Goblet Squats 1.5/1.0
  38. 40s Forearm Plank Hold
  39. 10 KB Thrusters, Left Arm 1.5/1.0
  40. 10 KB Thrusters , Right Arm 1.5/1.0