Wednesdays WOD is a good old circuit routine.This will be a three round burst circuit. Maximum effort for each round. Get ready for a good time. Get ready to get motivated!
Hold Up!
3 Rounds for time of...
3 Muscle Ups / 5 Pull Ups / 10 Ring Rows
5 Press each side
3-30 Second Hollow Holds
1 Minute Plank Hold
1 Minute Side Plank Hold
1 Minute Side Plank Hold
1 Minute Zercher Hold
10 Sumo Squats
20 KB Swings
Just to explain a little. First of all, if you cannot do a Zercher Hold with the slosh pipe, move on. Don't worry about it. there will be an easier slosh pipe coming soon enough. Sumo Squats are basically goblet squats with a 5 second pause at the bottom. So basically the cadence would be down ,one, two, three, four, five, up. I will explain all the holds in further detail in session. For those who want to know ahead of time, there is plenty of instruction on them on youtube.
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