Wednesday, June 29th WOD

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Workout for Wed., 6/29:

Warm Up –

800m Run

30 Banded pass throughs

Gymnastic Wrist stretch progression

Mobility –

Lax smash:

Delt, Peck, Peroneus Longus

Gymnastics Work – 

Part 1:

5-15 Ring Rows OTM for 10 Minutes (w/hook grip)

Part 2:

Review Deficit [Handstand] Push Up Variations

WOD –

Comp:

5 rounds

Every 4 minutes:

1 legless straddle hollow rope climb (15’/10’)

3 Strict deficits hspu (6″/3″)

30 second Planche Lean

OR

20 Second Frog Stand

20 Pistols ALT

Perf:

5 rounds

Every 4 minutes:

2 rope climbs (15’/15’)

3-5 Strict HSPU

30 second Planche lean

OR

20 Second Frog Stand

20 Scaled Pistols ALT

Fit:

5 rounds

Every 4 minutes:

3 lie to stand

OR

2 sled pulls @ ¾ – body weight

5 Pike P.U.

OR

5 Deficit P.U. (6″/4″)

30 second Planche lean

OR

60 Second Plank

20 Scaled Pistols ALT

Open Gym Suggested Work:

Endurance –

4x400m Run

(1 Min Break between Rounds. Go for negative splits)

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