Weekend WOD 7/6

Kate Foster

Warmup

Thorough stretch and then 2x through:

5 Pull-ups

10 Push-ups

15 Air Squats

20 Back ext.

25 Sit-ups

30 Side to side bends

200' karaoke (100' each side)

Conditioning

"Hope"

Three rounds of:

Burpees

75 pound Power snatch

Box jump, 24" box

75 pound Thruster

Chest to bar Pull-ups

"Hope" has the same format as Fight Gone Bad. In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. The clock does not reset or stop between exercises. On call of "rotate," the athlete/s must move to next station immediately for good score. One point is given for each rep.

Endurance

Run 5 on 3 off, 6 on 3 off, 7 on

Strength

5/3/1/ Week 1

Bench Press

Final thought

The main site has had some perfect WODs lately. This one is going to be tough given the weather here or in Vegas. If you're thinking about taking it easy, take a look at Kate Foster in the photo. She hasn't quit.