25 Mar 2018 – WOD

WORKOUT OF THE DAY

Women's Only Class (11 am – Noon)

A) Gymnastics

A1) 2 sets of max strict chin/pull-ups, rest as needed

A2) Chest to wall handstand hold: 5 x 15-25 seconds
*Try to incorporate some balance work by bringing one foot away from the wall
*Important to maintain hollow body positions


A3) Handstand kick up practice: 20 attempts
*Get hands as close to the wall as possible
*Focus on soft contact with the wall/heels


B) Accessory
3-5 Sets
2 Wall walks, slow and controlled
20 Dumbbell lateral raise
25 Second hollow hold
25 Second arch hold

Specialist Sundays (10 – 11 am)

Weightlifting

A) 1 Clean pull-under + 1 Hang clean: 5-7 sets

B) 1 Front squat + 1 Split jerk:  5-7 sets

Engine Work (9 – 10 am)

With a partner, complete a 30 minute AMRAP of:
15 Burpees
30/20 Calorie row
* Alternate after every complete round