WOD and WEEKLY PREVIEW: Monday, October 13, 2014

(A) Soft Tissue Work (5 min)

(B) GymNASTY mobility

(C) GymNASTY holds: 100s Hollow Body Hold, 40s Hold, 100s Superman Hold

(D) Handstand Practice

(E) 4 Rounds (Cycles) of 15s ON, 15s OFF of:

  1. Max Tandem Grip Pull Ups (Right),
  2. Max Push-Ups,
  3. Max Tandem Grip Pull Ups (Left)
  4. Max Diamond Push-Ups

(F) Pistol (One Leg Squat) Practice

(G) 9 Rounds of 15s ON, 15s OFF: Wall Climbers, Dips, V-Ups

(H) 400m Run for Time

(I) 500m Row for Time

Accessory/Body Building Work After Class

  1. 3xMax Rep Kettlebell Lat Pulls/Side
  2. Max Rep: 10x Max Rep Slow Bicep Zottman Curls ... start at a light weight, move up by 2.5-5 pounds each set through 6 sets, then move back down each set
  3. Standing Bent-Over Two-Arm Dumbbell Triceps Extension            

Quarter 4 Week 3