WOD: Saturday, May 31, 2014

NOTE: This is Saturday's workout, posted super early because I am heading into the wild.

(A) Soft Tissue Work (5 min)

LaX Ball or Foam Roller

(B) GymNASTY Warm-Up (7-10 min)

(C) Five Holds, 40s ON, 20s OFF (5 min)

  1. Forearm Plank Hold
  2. Round Body (Round Shoulder) Hold
  3. Plate Overhead Hold
  4. Frog Stand
  5. Wall Facing Hand Stand

(D) Partner/Spotter Assisted Free Standing Handstand (8 min)

  • Practice Kicking up for up to 3 minutes
  • Use rest of time to practice holding a free standing handstand (as little spotter assistance as possible)

(E-1 and E-3) Performance and SWOL, cycle twice through the following 3 stations

  • Station 1: Complete 50 Russian KB Swings in 3 minutes or less
  • REST 1 minute
  • Station 2: Complete 40 Burpees in 3 minutes or less
  • REST 1 minute
  • Station 3: Complete 50 Medicine Ball Hug Step-Ups in 3 minutes or less
  • REST 1 minute

(E-2) Lean Machine: Rowing, cycling twice through the following

  • 250m Sprint
  • 500m Easy Row
  • 200m Sprint
  • 400m Easy Row
  • 150m Sprint
  • 300m Easy Row
  • 100m Sprint
  • 200m Easy Row
  • REST 2 Minutes

After your second rest of 2 minutes:

  • 500m Row for Time

Andrew. Murph finish line. 5/26/14. Photo by Rafael Vega