WOD: Wednesday, July 23, 2014

(A) Soft Tissue Work (5 min)

(B) GymNASTY mobility

(C) Barbell Drills

  • Front Squat
  • Back Squat
  • Overhead Squat
  • Good Mornings
  • Deadlifts

(D) GymNASTY holds, 1 Min ON, 30s OFF

  • Forearm Plank Hold
  • Round Body Hold
  • Plate Overhead Hold
  • Frog Stand
  • Wall Facing Handstand
  • Hollow Body
  • Head Stand (ideally with no wall)

(E) Skill Work (Athlete's Choice)

  • Double Unders
  • Handstands/Free Standing Hand Stands
  • Handstand/Headstand Push-Ups

(F) Negative Pull-Ups, 1 Min ON, 1 Min OFF

  1. 8s Negative
  2. 6s Negative
  3. 4s Negative
  4. Max Pull Ups or KB Sumo Deadlift High Pulls

(G) Negative Push Ups, 40s ON, 30s OFF

  1. 7s Negative
  2. Max Push Ups
  3. 5s Negatives
  4. Max Push Ups
  5. Plank Hold

(H) Negative Chin Ups, 40s ON, 30s OFF

  1. 7s Negative
  2. 5s Negative
  3. 5s Negative (Again)

(J) 100 Russian Swings for Time

(K) Cool Down Jog, 800-1600m

Will. Kettlebell Snatches. Photo by Rafael Vega