WOD: Wednesday, May 14, 2014

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(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

  1. Accumulate 2 Minutes of an L-Tuck/Sit or Straddle L in 4 Minutes
  2. Max Push Ups in 1 Minute, 1 Minute Rest, Max Burpees in 1 Minute, Max Sit-Ups in 1 Minute
  3. Tabata: Alternating Wall Balls and Plank Holds
Thania. Banded Dips. Photo by Rafael Vega

Thania. Banded Dips. Photo by Rafael Vega