WOD and Weekly Preview: Tuesday, January 6, 2015

(A) Soft Tissue Work

(B) GymNASTY Mobility

(C) Warm-Up WOD

(D) Handstand + Handstand Push Up Practice

(E) Thrusters and Pull Ups

4x (3 Thrusters + 4 Presses), 5 strict Pull-Ups (Sub: strict banded)
1x (3 Thrusters + Max Presses), Max strict Pull-Ups/Chin Ups

(F) Conditioning

4 Cycles through the following 4 stations (Rest and Transition to next station with remaining time):

  1. 12 Thrusters in 1 min or <
  2. 15 Wall Balls in 1 min or <
  3. 200m Row in 1 min or <
  4. Rest

(G) Cool Down Jog

PUMPING IRON (Upstairs):

  • 4x10 Behind Neck Snatch Grip Press (33-85#s)
  • 3x3-6 Heavy Bicep Curls
  • 4xMax Rep Slow Zottman Curls
  • 4xMax Rep Baton-Handoff Slow Tricep Extensions (alternate left-right with a light dumbbell ... it's just like what it sounds like: extend the arm back while standing slightly pitched forward like you're about to receive a baton in a track relay race, then bring the forearm back down)