WOD: Wednesday, March 26, 2014

Wednesday's workout may change slightly depending on the weather. Check the whiteboard. Trainer's may change what's on the whiteboard to "make it work" if large classes are stuck inside.

(A) Burpee Skill Work

  • Major emphasis: Taking the quads out of the burpee

(B) Demo, Short Practice, and Set Up for Conditioning of...

  • Air Squats
  • Lateral Burpee Jumps over Parallettes
  • Bar Facing Burpees
  • Burpees to a Gymnastic Ring

(C) Two Rounds at each station, "One Minute ON, One Minute OFF" of...

  1. AMRAP Bar Facing Burpees
  2. AMRAP Air Squats
  3. AMRAP Lateral Burpee Jumps Over Paralletts
  4. Row for Calories

You can start on any station but must follow the descending order listed above.

(D) Once Stations (1-4) are complete, as a class, 2 Min AMRAP Burpees

(E) Cool Down: 800m Jog or 1K Row

  Obi. 14.4: Those damn toes to bar.  Photo by Rafael Vega

Obi. 14.4: Those damn toes to bar. Photo by Rafael Vega