WOD: Wednesday, April 16, 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
- Push-Ups -> Diamond Push-Ups -> Ring Push-Ups (3-8 reps, controlling descent)
- L-Tuck -> L-Sit (Parallettes, Rings, Floor, Floor w/ Hands facing away); hold for 3-8 seconds less than max
- Jumping Pull-Ups -> Pull-Ups -> L-Sit Pull Ups (3-8 reps, controlling descent)
- Wall Facing Handstands (30s) -> Shoulder Taps (10-20) -> Back Facing Parallette TRUE Handstand Push-Up, Negative Only (3-5 reps, controlling descent)
- Ring Rows (3-8 reps, Control Negative/Descent) -> Ring Rows w/ feet starting above shoulder height
(E) Conditioning
2 Rounds, 45s ON, 45s OFF of:
- Lateral Parallette Jump Overs
- Lateral BURPEE Parallette Jump Overs
- Parallette Facing Jump Overs
- Parallette Facing Burpee Jump Overs
- American Kettlebell Swings 1.5/1.0
Please throw away your finger condoms. Photo by Rafael Vega