WOD: Monday, June 2, 2014

The weekly preview will be up Monday night.

(A) Soft Tissue Mash Up

LaX Ball or Foam Roller for 5 Minutes

(B) GymNASTY Warm-Up

(C) Holds

40s Forearm Plank Hold, 20s Rest
40s Round Body Hold, 20s Rest
40s Plate Hold, 20s Rest
40s Frog Stand/Straight Frog Stand, 20s Rest
40s Wall Facing Handstand Hold, 20s Rest

(D) Partner/Spotter Assisted Freestanding Handstand Kick Ups and Holds

(E) Dips

6 Rounds, 20s ON, 20s OFF of

  • Dip Hold @ Top
  • Dip Hold @ Bottom
    For added difficulty try Frog/Planche Tuck or L-Sit Dip Holds

(F) Plank

4 Min Tabata, alternating between

  • Plank Hold
  • Plank MU Transition

(G) Push Ups

  • 1 Min Controlled Push Ups (5s Count/Descent)
  • 40s Rest
  • 1 Min Controlled Push Ups (3s Count/Descent)
  • 40s Rest
  • 1 Min AMRAP Push Ups

(H) Pull Ups

  • 1 Min Controlled Pull Ups (6s Count/Descent)
  • 40s Rest
  • 1 Min Controlled Pull Ups (4s Count/Descent)
  • 40s Rest
  • 1 Min AMRAP Strict Pull Ups

(I-1) Performance

21-15-9-15
Wall Balls
Burpees
Restart Wall Ball set if you drop the ball before set is complete

(I-2) Lean Machine

6 Rounds
10 Wall Balls
10 Burpees
Restart Wall Ball set if drop ball before set is complete

(I-3) SWOL

5 Rounds
10 V-Ups
20 Heavy R. KB Swings

Asad. Murph. Memorial Day: 5/26/14. Photo by Rafael Vega