WOD (GymNASTY): Wednesday, May 28, 2014

Yes, I know I promised you new stuff. It's coming. But Murph and the Weighlifting Total have left a number of you knocked out, so I'm going to wait one more week before really shaking things up.

(A) Soft Tissue Mash Up

LaX Ball or Foam Roller for 10 Minutes

(B) GymNASTY Warm-Up

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

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

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

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

(E) Dip Holds and Skill Work

6 Rounds, 20s ON, 20s OFF, alternating between

  • Dip Hold @ Top
  • Dip Hold @ Bottom

For added difficulty try Frog/Planche Tuck or L-Sit Dip Holds

(F) Plank Tabata (4 min), alternating between

  • Plank Hold
  • Plank Muscle Up Transition (rock back and forth from forearms to hands)

(G) Pull Push I, 35s ON, 25s OFF for 6 minutes, alternating between

  • Controlled Pull-Ups (3 Rds)
  • Controlled Dips Dips (3 Rds)

Or 6 Minutes of Negative Strict Muscle Up Practice

(H) Pull Push II, 35s ON, 25s OFF for 6 minutes, alternating between

  • Controlled Ring Rows (3 Rds)
  • Controlled Push Ups (3 Rds)

(I) Conditioning, for time

4 Rounds of

  • 10 Burpees
  • 20 Russian KB Swings

Forest and Calvin. Post Murph (5/26/14). Photo by Rafael Vega