WOD (GymNASTY): Friday, May 23, 2014

(A) 10 min GymNASTY Mobility Warm-Up

(B) Hold Sequence

  • 1 min Plank (40s)
  • 1 min Round Body Hold (40s)
  • 1 min Plate Hold
  • 1 min Frog Stand/Straight Frog Stand
  • 1 min Wall Facing Handstand

(C) Freestanding Handstands

  • 3-5 min Spotter Assisted Kick Ups to Handstand
  • 5-7 min Spotter Assisted Freestanding Handstands

(D) Plank Goodness

4 Min Tabata, alternating between

  • Plank MU Transition (Forearms to Hands ... No Chicken Winging)
  • Plank Hold

(E) Pull-Push II, 35s On 25 OFF

Alternate between

  • Controlled Ring Rows (3 Rds)
  • L-Tuck/Sit Or Straddle-L (3 Rds)

(F-1 & F-2) Performance and Lean Machine:

10 Minute AMRAP (to be done outside) of

  • 10 One Arm KB Thrusters (5 per side)
  • 10 Slam Balls
  • 20s Plank Hold (Off forearms, Gripping w/ fingers, Pulling elbows to toes)

(F-3) SWOL: Find a 2RM Push or Split Jerk

GymNASTY butts! 7 a.m. Photo by Rafael Vega