WOD: Saturday, November 15, 2014

(A) Soft Tissue Work (5 min)

(B) GymNASTY mobility

(C) GymNASTY Holds, 30s On, 15s Off

  1. Plank Hold
  2. Side Plank Left
  3. Side Plank Right
  4. Hollow Body
  5. Superman

(D) Handstand Holds and Handstand Practice

(E) Not for time (7 min time cap)

  • 1 Wall Climber
  • 10 KB Sumo Deadlift High Pulls
  • 2 Wall Climbers
  • 8 KB Sumo Deadlift High Pulls
  • 3 Wall Climbers
  • 6 KB Sumo Deadlift High Pulls
  • 4 Wall Climbers
  • 4 KB Sumo Deadlift High Pulls

(F) Game of Pain 3.0 set-up, review, and practice of

  • Russian KB Swing
  • Air Squat
  • Goblet Squats
  • Tuck Jump
  • Push Ups
  • Burpees
  • Plate Overhead Lunges
  • Russian Plate Sit Ups

(G) Game of Pain 3.0 (31 minutes)

Every minute on the minute, attempt to fulfill the objective listed.

  1. 40s Hollow Body Hold
  2. 40s Superman Hold
  3. 40s Plank Hold
  4. 40s Side Plank Left
  5. 40s Side Plank Right
  6. 20 Push Ups
  7. 20 Air Squats
  8. 16 Burpees
  9. 25 KB Sumo Deadlift High Pulls
  10. 15 Tuck Jumps
  11. 40s Goblet Squat Hold
  12. 18 Goblet Squats
  13. 40s Plank Hold
  14. 20 Push Ups
  15. 40s Hollow Body Hold
  16. 15 Russian Plate Sit Ups
  17. 40s Left-Leg, Plate Overhead Lunge Hold
  18. 20 Left-Leg, Plate Overhead Lunges
  19. 40s Right-Leg, Plate Overhead Lunge Hold
  20. 20 Right-Leg, Plate Overhead Lunges
  21. 25 Russian Kettelbell Swings
  22. 14 Burpees
  23. 25 KB Sumo Deadlift High Pulls
  24. 20 Push Ups
  25. 25 KB Sumo Deadlift High Pulls
  26. 40s Side Plank Right
  27. 40s Side Plank Left
  28. 45s Plank Hold
  29. Max Russian KB Swings
  30. Max Burpees
  31. Max Russian Plate Sit Ups

(H) Dynamic Effort Deadlift 10-10-10-10-10 @ 50% of your 1RM Deadlift or Sumo Deadlift

  Sarah. KB Thrusters.  Photo by Rafael Vega

Sarah. KB Thrusters. Photo by Rafael Vega