WOD: Friday, November 21, 2014

(A) Soft Tissue Work (5 min)

(B) GymNASTY mobility

(C) GymNASTY Holds

(D) Handstand Holds and Handstand Practice

(E) Handstand Push-Ups and Progressions ... Handstand Push Up ladder 4-8-12

(F) Conditioning for Time (5 min time limit)

10 Burpees
10 Russian KB Swings 1.5/1.0
20 Burpees
20 Russian KB Swings
30 Russian Sit Ups
30 Russian KB Swings

(H) Close Grip Bench Press 5-5-5-3-3-3

GloboBRO supplemental (do upstairs after class)

  1. Bicep Curls: Warm Up, then 4x3-5 Reps, Heavy
  2. Zottman Curls 3x8-12, 2x Max Out, Light, to Medium Light Weight ... Alternate with 3x8-12 Tricep Extension Using Same/Close to Same weight
  3. Outside: 5x100m Runs/Sprints, 80-90% intensity ... do not reach top speed