WOD: Saturday, November 22, 2014

(A) Soft Tissue Work (5 min)

(B) GymNASTY mobility (10 min)

(C)GymNASTY Holds (5 min)

  • 45s Plank Hold (hands)
  • 30s Inch Worms
  • 45s Hollow Body Hold
  • 30s Hollow Body Rocks
  • 45s Superman Hold
  • 30s Superman Rocks
  • 45s Plank Hold (forearms)

(D) Partner Barbell Warm Up (5-10 min)

  • Press x7
  • Behind Neck Snatch Grip Press x7
  • Back Squat x7
  • Front Squat x7
  • Overhead Squat x7
  • Good Mornings x7
  • Deadlift x7
  • Sumo Deadlift x7

(E) Find a 4 Rep Max Sumo Deadlift (25  min)

(F) Rest and set-up/movement review for for Tabata Mayhem

(G) Tabata Mayhem

  • STATION 1: 4min, 20s On, 10s Off of Wall Balls (large classes may start half on station 1, half on station 2 ... when done, these classes should trade equipment for next tabata, then all do stations 3, 4, & 5 together)
  • STATION 2: 4min, 20s On, 10s Off of Alternating intervals of Russian Kettlebell Swings and American Swings
  • STATION 3: 4min, 20s On, 10s Off of Alternating intervals of Air Squats, Plate Overhead Lunges
  • STATION 4: 4 min, 20s On, 10s Off of Alternating intervals of Russian Plate Sit Ups and Supermans
  • STATION 5: 4 min, 20s On, 10s Off of Alternating Intervals Burpees and Push Ups

Tre. Turkish Get Up. Photo by Rafael Vega