WOD (GymNASTY): Wednesday, June 18, 2014

(A) Soft Tissue Work (3 min)

(B) GymNASTY Warm Up (7 min)

(C) Handstand Practice (5 min)

(D) Skill: Wall Balls (5 min)

  • Wall Ball for Max Height
  • Wall Balls to Varying Target Heights

(E) Push Up Variations (5 min)

  • 45s, 6 Second Controlled Descent Push-Up (Pick any variation: Rings, Parallettes, Diamond, Raised Legs, etc.)
  • 25s Rest
  • 45s, 6 Second Controlled Descent Push-Up (Pick a different variation than previous round)
  • 25s Rest
  • 45s, 6 Second Controlled Descent Push-Up (Pick a different variation than previous rounds)

(F) Ring Row Variations (5 min)

  • 45s, 6 Second Controlled Descent Ring Rows (Pick any variation)
  • 25s Rest
  • 45s, 6 Second Controlled Descent Ring Rows (If able, do different variation than previous round)
  • 25s Rest
  • 45s, 6 Second Controlled Descent Ring Rows (If able, do different variation than previous round)

(G) Dip Variations (Advanced: Sub Dip and Pull Up Variations with Negative Muscle Ups)

  • 45s, 6 Second Controlled Descent Dips (Pick any variation)
  • 25s Rest
  • 45s, 6 Second Controlled Descent Dips (If able, do different variation than previous round)
  • 25s Rest
  • 45s, 6 Second Controlled Descent Dips (If able, do different variation than previous round)

(H) Pull Up Variations (5 min)

  • 30s, 6 Second Controlled Descent Ring Rows (Pick any variation)
  • 20s Rest
  • 30s, 6 Second Controlled Descent Ring Rows (If able, do different variation than previous round)
  • 20s Rest
  • 30s, 6 Second Controlled Descent Ring Rows (If able, do different variation than previous round)

(I) Conditioning: 4-5 Sets For Time (each set)

  • 200m Row Sprint
  • 10 Dips
  • 5 Push Ups
  • 15 Med Ball Russian Sit-Ups
  • Rest As Needed Before starting next set

What are the chances that the only three girls that showed up to the 6 a.m. morning class all came dressed the same? And no, they did not coordinate.

Shika, Nicky, Cat. Rowing Triplets. Photo by Rafael Vega