WOD: Wednesday, June 25, 2014

Why are Tuesday and Wednesday's workouts relatively easy? Because Thursday is Fran Day. Please prioritize Thursday over Wednesday, particularly if you tend to pick one over the other.

(A) Soft Tissue Work (3 min)

(B) GymNASTY mobility (7 min)

(C) 5 Holds, 55s On, 15s OFF (6 min)

  • Forearm Plank
  • Round Body
  • Frog Stand
  • Plate Overhead
  • Wall Facing Handstand OR Free Standing Handstand

(D) Handstand or Handstand Push-Up Practice (4 minutes)

(E) Med Ball Core Work (10 min)

  • Wall Balls
    • 2x10
  • Scoop Throws (Outside)
    • 10x1 For Max Height
  • Wall Pass/Side Rotation
    • 3x8/Side
  • Wall Facing Scoop Throws
    • 3x10

(F) Complete all work in 4 minutes or less, then rest 1 min before moving on to next station

  • STATION 1: Easy Tempo 750m Row (max 4 minutes)
  • STATION 2: 4 Rounds: 15 Russian KB Swings every minute
  • STATION 3: Accumulate 2 minutes of an L Sit or L Tuck in 4 minutes
  • STATION 4: 250m Farmers Walk (From bottom of ramp to 2nd green light post)

(G) Cooldown Row 2K or Run 1600m

Jon. Hollow Body Hold. Photo by Rafael Vega