WOD: Saturday, February 8, 2014

Change of plans from Weekly Grid:

(A) Floor Work: Handstand Drills and Practice (10 Minutes)

(B) Demo and Short Practice of (10 Minutes)

  • Kettlebell Sumo Deadlift High Pull
  • Plate Russian Sit Ups
  • Wall Balls
  • Ball Slams

(C) Submarine WOD (12 Minutes)

12 Minute Tabata Rotating through these four stations
(Large classes should team up into groups of 3 or 4, ideally with people using the same weight):

  • KB Sumo DLHP 1.5/1.0
  • Plate Russian Sit Ups 15#/10#
  • Wall Balls 20/14 to 10'/9'
  • Ball Slams 20/15

(D) 3 Minute Rest

(E)  Partner WOD:

4 Rounds for Time of

  • Partner 1: 15 Burpees to Two-Hand Pull Up Bar Touch (Pick the Tallest Pull Up Bar you can both touch)
    • Don't have any hops? Lower the gymnastic rings and use them as a target
  • Partner 2:
    • Odd Rounds: Plank Hold
    • Even Rounds: Hollow Body Hold
  • Switch Roles/Stations when Partner 1 is finished.
  • Round is over when both Partners have each completed 15 Burpees to Target

(F) TWO-A-DAY (Outside of class. In the rain, if you'd like):

10-20-30-40 of

  • Unbroken Double Unders
  • Jumping Air Squats ... Have fun!

Hayley. Lateral Jumps. Photo by Rafael Vega