WOD (GymNASTY): Wednesday, June 11, 2014

(A) GymNASTY Warm-Up

(B) Holds

  • 1 min Plank (45s, 15s Rest)
  • 1 min Round Body Hold (45s)
  • 1 min Plate Hold (45s)
  • 1 min Frog Stand/Straight Frog Stand (45s)
  • 1 min Wall Facing Handstand Hold (45s)

(C) 5 Min Partner Assisted Handstand Practice

(D) Handstand Push Ups/Piking Push-Ups

  • 30s Controlled Negative (5s)
  • 30s Rest
  • 30s Controlled Negative (3s)
  • 30s Rest
  • 30s Max Strict Handstand Push Ups
  • 30s Rest
  • 30s Max Strict or Kipping Handstand Push Ups

(E) Dips/Ring Rows

  • 30s Controlled Dips
  • 30s Rest
  • 30s Controlled Ring Rows
  • 30s Rest
  • 30s Max Dips
  • 30s Rest
  • 30s Max Ring Rows

(F) Push Ups

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

(G) Pull Ups

  • 1 Min Controlled Pull Ups (7s Count/Descent)
  • 40s Rest
  • 1 Min Controlled Pull Ups (5s Count/Descent)
  • 40s Rest
  • 1 Min Max Strict Pull Ups

(H) SKILL

  • Box Drop Off to Squat
  • Box Drop Off to Side Squat

(I) Complete in any order for time (Tired from Monday and Tuesday or need more recover before Wednesday? Then skip this section)

  • 400m Farmers Walk
  • 500m Row
  • 40 Box Jumps
  • 50 Wall Balls

Lauren. Thursters. Photo by Rafael Vega