WOD and Weekly Preview: Monday, April 7, 2014

(A) 10 Min Trainer's Choice Warm-Up

(B) SKILL: Partial Bridge -> Straight Bridge -> Table Top

(C) GYMNASTICS: Rotate through each of the 4 Stations Below for 3 Rounds, Resting 30-60 Seconds after each attempt at each station:

  1. Perfect Wall Facing Hand Stand Hold w/ Roll out 30-35s
  2. 5-8 Jumping Clavicle-to-Bar Pull-Ups
  3. L-Sit Holds for 6-10 Seconds LESS than Max Hold
  4. Perfect Push Ups 8-15 (Descending over 5-8 seconds)

CHANGES:

  1. If you have mastered the Wall Facing Handstand, practice Shoulder Taps, end with a roll out
  2. If you can do a strict pull-up to clavicle, skip jumping up and pull to position instead
  3. If you can hold an L-Sit for 40 seconds off parallettes, begin L-Sits on Rings with turn out
  4. If you can control your push ups on the descent for 5 seconds for 5 reps, begin controlling the ascent for 3-5 seconds per rep

(D-1) Performance

2 Rounds of:

1 Min T2B
30s Rest
1 Min Push Ups
30s Rest
1 Min Russian Sit ups (25/15)
30s Rest
1 Min Burpees
30s Rest
1 Min Air Squats
30s Rest

(D-2) Lean Machine

Row 500
Rest 50 seconds
Row 400
Rest 40 seconds
Row 300
Rest 30 seconds
Row 200 ... Score is total time.

(D-3) SWOL:

In 10 Minutes: Find a 2RM Max Weighted Pull Up

In 10 Minutes, 5 Rounds of

  • 5 KB Strict Presses/Arm
  • 5 KB Push Presses/Arm
  • 10 Wall Balls
  • 20-30 second rest