WOD: Friday, April 18, 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 -> Ring Push-Ups (3-8 reps, controlling descent)
  2. L-Tuck -> L-Sit (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 TRUE Handstand Push-Up, Negative Only (3-5 reps, controlling descent)
  5. Ring Rows (3-8 reps, Control Negative/Descent) -> Ring Rows w/ feet starting above shoulder height

(E) Conditioning

2 Rounds of

  • 1 Min Row for Calories (SWOL: Farmer's Carry Hold, Heavy)
  • 15s REST
  • 1 Min Plate Lunges 25/15 (SWOL: 35/25)
  • 15s REST
  • 1 Min Plate Burpees 25/15
  • 15s REST
  • 1 Min Box Jumps
  • 15s REST

You may start on any station but you must follow the order above. For large classes, group into teams of like ability: Each team will use the same equipment, with teammates starting at different stations.

Enaz. Who smiles before bar facing burpees? This girl! Photo by Rafael Vega