WOD: Friday, February 14, 2014

Sucker Punch Day...

Well, sort of. At the start of each interval, establish a pace you can sustain for 1 minute 10 seconds. When you hit the 45 second mark, work on "closing speed," accelerating to a fast finish.

(A) Review, Demo, and Practice of All Movements in (B)

  • While drilling these movements, please set up stations
  • Large Classes: Team up with people who will be using the exact same equipment as you. Do not touch or use anyone else's equipment (do not switch rowers, box, kettlebell etc. ... stick to what belongs to your team).

(B) Perform 2x1 minute AMRAPs at each station with 1 minute break between intervals. Cycle through the movements in the order prescribed below (FGB style). Stay at each station to complete both 1 minute rounds before moving on.

  1. Lateral Burpee Jump Over Parallatte
  2. Row for Calories
  3. Russian KB Swings
  4. Toes-To-Bar (Sub V-Ups)
  5. Thrusters 95/65
  6. Box Jumps 24"/20"

(C) If time permits or after class (and probably upstairs): Bent Over Barbell Rows

  • 5x10 Heavy

Shayda. Dips on the Matador. Photo by Rafael Vega