Let’s start this Saturday off right with some good old fashioned fun in the gym!
Today’s Workout
Buy-in: Coaches’ choice of dynamic movement or game
WOD: Station Madness
Okay gang, this one is a mishmash of stuff that you’ve probably never done or at least not done in a while… this is going to challenge many more of the 10 general physical skills than usual and require you to use your fitness in a flexible manner.
4 stations, 8 min at each – coaches either split the athletes up or hang out at each station as a big group and work through
1. Medball Barhops
- grab a medicine ball of your choice and stand at one end of the new pullup bar structure
- your goal is to toss the ball over EVERY pullup bar down the whole length of the pullup structure
- if you drop the ball, 3 burpees on the spot
- this is for time – as a group, run through several attempts each to see who gets the best time!
- Rx: 14/20
2. High Wheelbarrows
- this is NOT a race but a skill transfer exercise for learning handstand walks and shoulder strength
- with a partner, practice short wheelbarrow walks with your partner holding your feet at various heights
- aim to work up to having your feet on their shoulders or if very comfortable, the can support your legs while you are in a handstand
3. Monkey Bars
- head over to the old pullup structure
- work your way from one end to the other, starting with basic monkey bars and advancing from there
- try to go there and back if possible
- watch out for the end bar – it spins and is out of play!
4. Barbell Farmer’s walks
- in gym or out in parking lot
- align two barbells parallel to each other (with weights on or without)
- pick them up like suitcases and walk from one point to another (cones), trying to keep them balanced
Cash-Out: Group 1k run – 2 laps of the block, nice easy pace
