WOD: Tuesday, October 7, 2014

(A) Soft Tissue Work (5 min)

(B) GymNASTY mobility (10 min)

(C) Handstand Practice (5 min)

  • Scorpion Kicks (1min)
  • Handstands (2min)
  • Wall Climbers (90s)

(D) Close Grip Bench 5-5-5-5-5

(E) 2 Rounds (Cycles) of 20s ON, 10s OFF of:

  1. Max Pull Ups
  2. Max Push-Ups
  3. Max Chin-Ups 
  4. Max Diamond Push-Ups 
  5. Max Tandem Pull-Ups Non-Dominant Hand In 
  6. Max Dips
  7. Max Tandem Pull-Ups Dominant Hand In
  8. Max Dips

(F) Max Sets of 10 Snatch Grip Press (Always behind the head!!!) with remaining class time

Body Building, after class and upstairs and no, don't do this extra work if you can't lock out your elbows

  1. 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 (11 sets total)
  2. Standing Bent-Over Two-Arm Dumbbell Triceps Extension ... not light, not heavy ... make it burn for 10 sets

LAST DAY TO SIGN UP WITH ZERO INITIATION FEE.
DO IT :)

Very last chance!!!