FOUNDATION WOD: Wednesday, February 5, 2014

(A) Hand Stands

  • Hollow Body Hold (Ground)
  • Wall Climbers and Wall Facing Handstand
  • L Hold
  • L Hold to Hand Stand
  • Kicking Up to a Freestanding Hand Stand
  • Hand Stand Push-Ups
  • Kipping Hand Stand Push-Ups

(B) Ring Work

  • Hold @ Top of Ring Dip
  • Hold @ Bottom of Ring Dip
  • L-Sit on Rings or Paralettes
  • 3x5 Dips on Rings, L-Sit Dips on Rings, or Banded Dips

(C) Floor Work

  • Deck Squats
  • One-Leg Deck Squats
  • Pistols

(D) Conditioning

5 Rounds for time of:

  • 10 Hollow Body Tuck Ups
  • 2 Wall Climber
  • 3 Deck Squats
  • 4 Ring Dips OR 8 Parallette Dips

Duke. V-Ups. Photo by Rafael Vega