WOD: Monday, June 16, 2014

Quarter 2 Review Week: June 16-21 (Next week ... something new). The Weekly Preview will be posted Monday night.

(A) Soft Tissue Work (3 min)

(B) GymNASTY Warm-Up (7 min)

(C) Holds, 45s ON, 25s OFF (15 minutes)

  • Hand Plank Hold
  • Forearm Plank Hold
  • Superman Hold
  • Round Body Hold
  • Hollow Body Hold
  • Plate Overhead Hold
  • Frog Stand Hold
  • Wall Facing Handstand
  • Chin Over Bar Hold
  • L-Sit Or Straddle-L (Off Parallettes, Floor, or Rings)

(D) Barbell Drills (5 min)

  • Press
  • Push Press
  • Push Jerk
  • Split Jerk

(E) Press/Push Press/EMOTM for 15-25 Minutes

  • 3x Presses, increasing weight every minute by 5-10 pounds

When you fail:

  • 2x Push Press, increasing weight every minute by 5-10 pounds

When you fail:

  • 1x Push/Power/Split Jerk, increasing weight every minute by 5-10 pounds

(F) Time permitting: 2x 500m Row for Time

Watching mom lift. Photo by Jesseca Reddell