Wednesday, June 8th WOD

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Workout for Wednesday, 6/8:

Warm Up –

30 RBM

20 Air Squats

1:00 each Side Dynamic, Banded Lateral Runners stretch

15 Lateral Banded Air Squats

30 Pull Up Hang (Hold Hollow)

:30 Pull Up Hang (Hold Arch)

Then…

10 HBBS Reps

w/ empty

Barbell

Mobility –

Plantar, Hamstring Lax Smash

Strength –

20 Rep

HBBS

WOD – “Gymnasty Complex”

Fit:

3 Rounds max

(reduce by :20 per round)

1 min hollow Hold

1 Min Arch Hold

20 Seated L-Sit Reps

1 Min Plank Hold

1:30 Min HS Hold

1 Min Box Dip Hold

5-3-2 Lie to stand

(OR 3-2-1 Sled Pulls a ¾ – Full Body Weight)

Perf:

3 Rounds max

(reduce by :20 per round)

1 min hollow Hold

1 Min Arch Hold

:30 Seated L-Sit reps

1 Min Planche Hold

1:30 Min HS Hold

1 Min Ring Dip Hold

3-2-1 Rope climb (15’/10’)

Comp:

2-3 Rounds

(Decrease by :30 each round. Decrease L Sit by :10 per round)

1:30 Hollow Hold

1:30 Arch Hold

:30 L Sit hold

1:30 Planche Hold

1:30 HS Hold

1:30 Ring Dip Hold (palms forward)

3-2-1 Legless Rope Climb

Open Gym Suggested Work:

Strength –

9×3

Bench @ 77.5%

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