WOD (GymNASTY): Monday, April 21, 2014

Deload Week, Day 1

(A) Warm-Up: Trainer's Choice

(B) Warm-Up 2: Holds

2 Rounds of

  • 40s Hollow Body Hold
  • 20s Rest
  • 40s Plank Hold
  • 20s Rest
  • 40s Wall Facing Handstand Hold
  • 20s Rest

(C) Warm-Up 3: Push-Ups and Bridges

4 Rounds

  • 6 Push-Ups (Any Variation)
  • 1 Bridge Variation Hold 20-30s

(D) GymNASTY:

  • Push-Ups -> Diamond Push-Ups -> Ring Push-Ups -> Bar Push-Ups (Feet and Arms each on a set of Parallettes)
  • L-Tucks -> L-Sits -> Straddle L-Sit
    • Parallettes -> Rings -> Floor
  • Jumping Pull-Ups (Controlled Negative) -> Pull-Ups (Controlled Negative) -> L-Sit Pull Ups (Controlled Negative) -> Negative Bar Dip to Negative Pull-Up (Controlled descent)
  • Wall Facing Handstands -> Wall Facing Shoulder Taps -> No Wall Head Stand (Use Ab Mat for head)
  • Ring Rows -> Ring Rows + Elevated Feet (Shoulder Height) -> Wide Ring Rows (Elbows closely aligned to armpits, 60 to 90 degrees)
  • Controlled Negative Headstand Push-Up -> Controlled Headstands Push-Ups -> Negative Parallette Handstand Push-Ups-> Parallette Handstand Push-Ups
  • Pistols to Target (box, med ball) -> Rocking Pistols -> Pistols -> Controlled Pistols (slow down, slow up)

(E) Conditioning

2x 250m Row, for time each row

RafasDaughter. Toes to Bar. Photo by Rafael Vega