WOD: Wednesday, August 6, 2014

(A) Soft Tissue Work (5 min)

(B) GymNASTY mobility (10 min)

(C) Snatch Drills (5 min)

(D) Clean Drills (5 min)

(E) Press/Push Press/Jerk Drills (5 min)

(F) GymNASTY holds 70s ON, 20s OFF

  • Forearm Plank
  • Hollow Body
  • Wall Facing Handstand

(G) Controlled Ring Dips + Burpees

2 Rounds

  • 30s of 5s Controlled Negative Ring Dips
  • 30s Max Burpees
  • 30s Rest

(H) Controlled Pull Ups and Controlled Pull Ups

  • 30s of 5s Controlled Pull Ups
  • 20s Rest
  • 30s of 5s Controlled Chin Ups
  • 20s Rest
  • 30s of 5s Controlled Pull Ups
  • 20s Rest
  • 30s of 5s Controlled Chin Ups

(I-1) Easy WOD (if you came Tuesday and are coming Thursday):

2K Row or 2 mile run

(I-2) Hard WOD (if you are not coming tomorrow)

3 Rounds

  • 20 Suitcase Step Ups
  • 20 Heavy KB Swings
  • 20 KB Sumo Deadlift High Pulls, 200m Run

Luby. Inverted Reverted. Kipping Handstand Push Ups. Photo by Rafael Vega