WOD (GymNASTY): Wednesday, May 7, 2014

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

(B) 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

(C) 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)

(D) Partner/Spotter assisted kick-up to Hand Stand (No wall) and Free standing Handstand Hold

(E) Frog Stand and Straight Arm Frog Stand, 35s ON 25s OFF

  • Frog Stand
  • Straight Arm Frog Stand
  • Straight Arm Frog Stand

(F) 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)

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

Alternating stations, 30s ON, 30s OFF for 6 Minutes (On/Off time the same to allow doubling up on stations)

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

OR

NEGATIVE STRICT MUSCLE UPS

See whiteboard for variations

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

Alternating, 30s ON, 30s OFF for 6 Minutes (On/Off time the same to allow doubling up on stations)

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

(I) 2-3x 500m Row

Jesse. Candlestick. Photo by Rafael Vega