WOD: 7 Stations of Pure Goodness

Warmup

stretching, joint mobility, slingshots, swings

Workout

4 rounds, 1 min work/30 sec rest:

-ropes

-pads

-ab wheel

-jump throughs (parallettes)

-swings

-deck squats

-medicine ball cleans

Results

Another great workout! I think my endurance is coming around on the ropes. Now I just need to work on my grip.

Jason switched up the pad combos up each round - jab/cross combo, uppercuts, knees and in the last round we got hit with the pads in the abs and legs...good shit!

Ab wheel sucks in a good way. I can't roll out very far right now, but don't tell my abs that!

Jump throughs consist of jumping back and forth with your hands on the parallettes. So when you jump back, you're kind of in a push up position and when you jump forward, like a dip position. Well, that's what they should consist of, at least...mine were some terrible/comical version of that.

Did alternating swings with the a 16kg bell. It's hilarious to think a minute of swings is essentially a 'rest' period, but they definitely are on days like this.

Deck squats were 'meh'. We were supposed to use a light medicine ball to help us back up, but that wasn't heavy enough for me. The 35lb "go fit" bell was a good weight, but got too heavy too fast. Ended up finding a 12kg bell was just about perfect for these....but it's still a LONG minute.

This was the first time I did the medicine ball cleans. I liked them.