WOD and Weekly Preview: Monday, April 14, 2014

(A) Warm-Up: Trainer's Choice for 10 Minutes

(B) Warm-Up 2:

2 Rounds of

  • 30s Hollow Body
  • 30s Rest
  • 30s Plank Hold
  • 30s Rest
  • 30s Wall Facing Handstand Hold
  • 30s Rest

(C) Warm-Up 3:

3 Rounds Not For Time of

  • 5 Push-Ups
  • 1x 30s Bridge Variation: Straight Bridge, Table Top, Full Bridge, OR 2 Wall Crawls to Bridge

(D) GymNASTY: In 20-25 minutes, cycle through these 5 stations

  1. Push-Ups/Diamond Push-Ups (3-8 reps, controlling descent)
  2. L-Sits/Tucks (Parallettes, Rings, Floor, Floor w/ Hands facing away); hold for 3-8 seconds less than max
  3. Jumping Pull-Ups/Pull-Ups/L-Sit Pull Ups (3-8 reps, controlling descent)
  4. Wall Facing Handstands (30s)/Shoulder Taps (10-20)/Back Facing Parallette Handstand to Headstand (3-5 reps, controlling descent)
  5. Ring Rows (3-8 reps, Control Negative/Descent)

(E) Conditioning

2 Rounds:

  • 1 Min Max Air Squats (SWOL: goblet squat)
  • 30s Rest
  • 1 Min Max Burpees
  • 30s Rest
  • 1 Min Max R. KB Swings (SWOL: Heavy)
  • 30s Rest
  • 1 Min Wall Balls (SWOL: each Wall Ball for Max height)
  • 30s Rest

Preview. Week 3, Quarter 2.