WOD (GymNASTY): Wednesday, April 23, 2014

Deload Week, Day 3

Note that some movements have shifted from the GymNASTY cycle into your warm-up

(A) Warm-Up 1: Trainer's Choice for 10 Minutes

(B) Warm-Up 2: 1 Round of ...

  • 45 Second Hollow Body Hold
  • 15 Second Rest
  • 45 Second Plank Hold
  • 15 Second Rest
  • 45 Second Wall Facing Handstand Hold

(C) Warm-Up 3: 7-8 Minutes of quality reps (rest as needed)

  • L-Tuck/L-Sit/Straddle on Parallettes -> Rings -> Floor
  • Controlled Push-Ups Push-Ups/Diamond Push-Ups/Ring Push-Ups/Double Parallette Push-Ups (Feet and Arms on Push-Ups)/Rings Wide Push-Ups
  • 20-30 Second Hold of Bridge Variation or 2x Back Bend or Wall Assisted Back Bend to Bridge

(D) GymNASTY: Cycle through the following movements, stopping short of low quality reps, resting as needed between stations (20-23 minutes)

  • Jumping Pull-Ups -> Pull-Ups -> L-Sit Pull Ups -> Ring Pull-Ups -> Rings Wide Pull-Ups -> Rings Wide L-Sit Pull-Up (Note that the Negative Bar Muscle Up has disappeared)
  • Wall Facing Handstands -> Shoulder Taps -> Head Stand Hold (No wall) -> Wall Straddle Press Handstand Eccentrics
    • For the Wall Straddle Press Handstand Eccentrics: (1) No arched backs, (2) Backs flush against the wall, (3) Watch the video before trying
  • Ring Rows -> Ring Rows + Elevated Feet/Wide Ring Rows (Elbows pull out near arm pit level) -> Archer Ring Rows
  • Controlled Negative Headstand Push-Up -> Controlled Headstand Push-Ups -> Negative Parallette Handstand Push-Ups -> Parallette Handstand Push-Ups

(E) Single Arm Kettlebell Rows for 5 Minutes

  • Sets of 5-10
  • Rest as needed

(F) With remaining class time, complete as many of the following in any order, resting at least 30 seconds between exercises:

  • 500m Row for Time @ no more than 25 S/M
  • 40 Pistols
  • 30 Wall Balls
  • 20-30 Barbell Rollout Ab Wheel
  • 40 Box Jumps
  • 50 Double Unders
  • 20 Lateral Box Jumps
  • 40 Burpees

Anne. Superhero hair. Box Jumps. Photo by Rafael Vega