8/17/13 – Saturday

Written by Joey Tudela. Posted in Fitness

Pukie the clown

WOD

“Pick Your Poison”
This workout is broken into two components – set stations and strategic choices. Participants will be broken into groups of four and will be assigned a station. At the stations, no two members can be performing the same movement, which means that you must wait for your teammate to complete their 15 repetitions before the group rotates to the next exercise. Once each member has completed 15 reps of each of the four exercises at the station, you will move on to the choice exercise. Choose one of the two tasks; each member must complete the assigned number of reps.

Choice # 1 – Run or Row? — 1600m relay run (400m each teammate) OR 2000m relay row (500m each teammate)
Station = 15 KB/DB Swings + 15 Thrusters + 15 Sit-Ups + 15 Box Jumps

Choice # 2 – Top or Bottom? — 15 HSPU or 50 Squats
Station = 15 KB/DB Swings + 15 Thrusters + 15 Sit-Ups + 15 Box Jumps

Choice # 3 – Push or Pull? — 50 Push-Ups or 25 Pull-Ups
Station = 15 KB/DB Swings + 15 Thrusters + 15 Sit-Ups + 15 Box Jumps

Choice # 4 – Jump or Drop? — 50 Jumping Squats or 25 Burpees
Station = 15 KB/DB Swings + 15 Thrusters + 15 Sit-Ups + 15 Box Jumps

Choice # 5 – Press or Hang? — 25 Ring Dips or 25 Knees to Elbows

 

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