WOD: Tuesday, May 27, 2014

(A) GymNASTY Warm-Up (10 min)

(B) 5 Holds, 40s ON, 20s OFF (5 min)

  • Forearm Plank Hold
  • Round Body Hold
  • Plate Overhead Hold
  • Frog Stand
  • Wall Facing Handstand

(C) Partner/Spotter Free-Standing Hand Stands (5 min)

  • 2 min kick-up practice
  • 3 min free-standing handstand practice

(D) Find a 5 Rep Max Sumo Deadlift (18 min)

(E) 5x5 Conventional Deadlifts @ 40-60% of 5RM Sumo (10 min)

  • One set every 2 minutes

(F) Tabata, alternating rounds of:

  • Forearm plank hold
  • Wall facing handstand hold

(G) Tabata, alternating rounds of

  • Medicine Ball Russian Sit-Ups
  • Wall Balls

David. Murph. Pull-Ups. Photo by Rafael Vega