WOD: Thursday, September 4, 2014

(A) Soft Tissue Work (5 min)

(B) GymNASTY mobility (10 min)

(C) GymNASTY Holds (6 min)

  • 30s Hollow Body Hold
  • 10s Rest
  • 30s Superman Hold
  • 10s Rest
  • 30s Front Support (Hand Plank meets Hollow Body)
  • 10s Rest
  • 40 Hollow Body Rocks
  • 40 Superman Rocks

(D) Snatch Drills (9 min)

(E) Muscle Up/Ring Row Skill Work (10 min)

  • 2x7-12 Scaled Ring Rows
  • 2x5-10 Ring Rows (The hardest version you can do with technical excellence)
  • 2x5-10 Kipping to Chest Ring Rows (w/ or w/o band)
  • 2x5-10 Kipping to Hips Ring Rows (w/ or w/o band)
  • 1x5 Muscle Up Floor Transition
  • 2x5-10 Attempts of Banded Kip to Fast Sit-up (Bottom of Dip) ... even if you've got muscle ups, get really good at being fast and tight through the transition

(F) Handstand Practice (5 min)

  • 1 min: Scorpion Kicks to Handstand
  • 1 min: Hollow Body Wall Climbers
  • 3 min: Hand Stand Practice (Wall, Partner Assisted, No Wall/No Partner, or Hand Stand Push Ups)

(G) 8x 100m Row Sprints

(H) After Class: 1 mile Cool Down Jog

LASTLY: PLEASE MAKE SURE OUR (YOUR!) STORAGE LOCKER ALWAYS LOOKS LIKE THIS AFTER CLASS.

Never store the rowers the other way ... they are a pain in the ass to get out when the wheel is facing the doors. Photo by Rafael Vega