Okay, so Domination station sounds a little weird, but that is what I want everyone to do today. Dominate those stations.... Go as hard and fast as you can at each station knowing that you can rest once you are done.
This type of training will serve you well when it comes to weight loss, endurance training, and muscle hypertrophy.
So Dominate those stations
Strength:
5-5-5 Dips
(Rx Rings, Intermediate between 2 boxes, Beginners 1 box)
5-5-5
Negative Pull ups (Zero effort going up... Slow coming down)
WOD:
Stations - 1
minute at each station, no rest between stations (so move quickly to the next
station)
3 rounds, 2
minute rest between rounds
Station 1 -
Push Press 95/65
Station 2 -
Slam balls 20/15
Station 3 -
Knees to elbows
Station 4 -
Single Arm Snatch 35/20
*entire
class will be broken up evenly and smaller groups will start off at different
stations so there are 3-5 people at each station
OT:
1 minute max
burpees
Compare to /2014/01/thursday-wod-15-stations
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