WOD: Wednesday, May 14, 2014
(A) GymNASTY Mobility Warm-Up (10 min)
(B) GymNASTY Active Warm Up (10 min)
1 min Plank (40s ON, 20s OFF)
1 min L Tuck/Sit, Straddle L (40s ON, 20s OFF)
1 min Round Body Hold (40s ON, 20s OFF)
1 min Roll To Candlestick (40s ON, 20s OFF)
1 min Break
1 min Candlestick Hold (40s ON, 20s OFF)
1 min Hollow Body Hold (40s ON, 20s OFF)
1 min Plate Overhead Hold (40s ON, 20s OFF) ... try to get perfect handstand form while still right-side-up
1 min Wall Facing Handstand (40s)
1 min Break
(C) 2x 1 Min Frog Stand/Straight Arm Frog Stand Practice (30s ON, 30s REST)
(D) 3 Min Partner/Spotter Assisted Kick-Up to Hand Stand Practice
(E) 5 Min Partner Assisted Handstand Holds
(F) 4 Min Tabata, alternating between
Plank MU Transitions (Rock back and forth between bent arms/forearms and straight arms/hands ... do not chicken wing: moving one arm and then the other ... both arms move together)
Plank Hold
(G) Pull-Push I: Pull-Ups and Dips (5 min)
1 Minute Set Up
Alternating stations, 30s ON, 30s OFF for 4 Minutes (On/Off time the same to allow doubling up on stations)
Max Controlled Pull-Up variation
Max Controlled Dip variation
OR
NEGATIVE STRICT MUSCLE UPS
(H) Pull-Push 2: Rows and Push-Ups (5 min)
1 Minute Set Up
Alternating, 30s ON, 30s OFF for 4 Minutes (On/Off time the same to allow doubling up on stations)
Max Controlled Row Variation
Max Controlled Headstand/Handstand Push-Up Variation
(I) Conditioning
- Accumulate 2 Minutes of an L-Tuck/Sit or Straddle L in 4 Minutes
- Max Push Ups in 1 Minute, 1 Minute Rest, Max Burpees in 1 Minute, Max Sit-Ups in 1 Minute
- Tabata: Alternating Wall Balls and Plank Holds
Thania. Banded Dips. Photo by Rafael Vega