WOD: Monday, May 5, 2014

The Weekly Preview will be posted on Monday night (I need to see how today goes first).

Beginners and new athletes, please start with the easiest variations/progressions and learn more complex movements by observation. Trainer will not have time to go through all the progressions today.

(A) GymNASTY Mobility Warm-Up (see whiteboard), 10 Minutes

(B) Handstands and L-Sits (4 Minutes), 35s ON 25s OFF

  • WF Handstand, WF Shoulder Taps, OR Wall Press to Straddle
  • L-Tuck, L-Sit, or Straddle-L (Parallettes -> Rings w/ turnout -> Floor)
  • WF Handstand, WF Shoulder Taps, OR Wall Press to Straddle
  • L-Tuck, L-Sit, or Straddle-L (Parallettes -> Rings w/ turnout -> Floor)

(C) Plank Skills (5 Minutes), 35s ON 25s OFF

  • Plank on Hands to Forearms Transition
  • Plank on Hand to Forearms Transition
  • One-Arm Plank Forearm Hold
  • One-Arm Plank Forearm Hold
  • Plank Forearm Hold (pull elbows to toes)

(D) Round Body (5 minutes), 35s ON 25s OFF

  • Round Body Hold
  • WF Handstand (Flat back, No arch, Hips tucked)
  • Roll to Candlestick
  • Roll to Candlestick
  • Candlestick Hold

(E) Pull-Push I: Pull-Ups and Dips

Alternating stations, 35s ON, 25s OFF for 6 Minutes

  • Max Controlled Pull-Up variation
  • Max Controlled Dip variation

see whiteboard for variations

(F) 2 Minute Rest (Set up for Pull-Push 2)

(G) Pull-Push 2: Rows and Push-Ups

Alternating, 35s ON, 25s OFF for 6 Minutes

  • Max Controlled Row variation
  • Max Controlled Headstand/Handstand Push-Up Variation

(H) 2 Minute Rest (Set up for Pull-Push 3)

(I) Pull-Push 3: One-Arm KB Rows

Alternating, 35s ON, 25s OFF for 6 Minutes

  • Max Controlled One-Arm KB Rows (finish set for both arms even if time expires)
  • Max Controlled Push-Ups

(J) 2 Minute Rest

(K) 8 Minute Burpee, Unbroken Wall-Ball Ladder

5 Burpees, 5 Unbroken Wall-Balls, 10 and 10,  15 and 15, 20 and 20, 25 and 25 ... and so on

... if you drop the ball before your wall-ball set is complete, you must restart that set

Meg. Costa Rica Waves. Photo by Becky Lewandowski