WOD: Friday, April 11, 2014

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

(B) SKILL: Table Top -> Bridge -> Head Stand Bridge -> Wall Crawl to Bridge

(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, for time

21-15-9

  • Push Press 75/55
  • Sumo DLHP 75/55

(D-2) Lean Machine, for time

5 Rounds of

  • 10 Push Press 75/55
  • 10 Sumo DL HP 75/55

(D-3) SWOL, for time

  • In 10 Min and no more than 5 sets, find a 3RM Press
  • In 10 Min, As Many Rounds As Possible
    • 3-5 Unbroken C2B Pull-Ups
    • 3-5 Unbroken Clapping Push-Ups
    • 15 Ball Slams
    • Rest 15 Seconds

Cynthia. First Hand Stand! Photo by Rafael Vega