WOD: Wednesday, September 3, 2014

(A) Soft Tissue Work (5 min)

(B) GymNASTY mobility

(C) GymNASTY Holds

  • 75s Hollow Body Hold
  • 35s Rest
  • 75s Superman Hold (large classes, half do Superman, half do L-Sit)
  • 35s Rest
  • 75s L-Sit (large classes, half do Superman, half do L-Sit)

(D) Burpee Cash In ... So, this is where we do all the burpees for all the names and results that did not make it onto the whiteboard :D

(E) Snatch Drills

(F) Ring Rows and Muscle Up Practice

  • 2x7-12 Scaled Ring Rows
  • 2x7-12 Kipping Ring Rows (w/ or w/o band)
  • 2x7-12 Banded Kipping Ring Rows (Hip to Rings)
  • 15 Muscle Up Floor Transition
  • 5-10 Attempts of Banded Kip to Fast Sit-up

(G) Med Ball Core Work

  • 20 Russian Sit Ups
  • 4x10/Side Lateral Wall Toss, 20s Rest after doing 10 left, 10 right

FOR H-J, please break up large classes into three separate stations.

(H) Station 1: Max Burpees in 3:30, 90s Rest

(I) Station 2: Max Double Unders in 3:30, 90s Rest

(J) Station 3: In the 3:30 or <

4 Rounds of

  • 15 Russian Swings
  • 10 American Swings
  • 8 Push Ups

90s Rest

Jasson. Pull ups. Badger. Photo by Rafael Vega