WODs

11.2.18

11/01/2018

11.2.18

 

 

 

A.

 

Every 90 seconds, for 24 minutes (4 sets):

 

Station 1 – Single-Leg Squat (“Pistols”) x 6 reps each leg @ 2111

 

Station 2 – Hanging Med-Ball Hamstring Curls x 10-12 reps @ 2111

 

Station 3 – Barbell or Ab-Wheel Roll-Outs x 10 reps @ 3010

 

Station 4 – Supinated-Grip Bent-Over Barbell Row x 6-8 reps @ 2111

 

B.

 

For max reps:

 

4 Minutes of Dumbbell Burpee Box Step-Overs (55/35 lb DBs over 20″ box)

 

Rest 60 seconds, and then…

 

C.

 

For max calories:

 

4 Minutes of Rowing

 

 

 

Optional Programming:

 

 

 

Gymnastics Skills Warm-Up

 

Every minute, on the minute, for 9 minutes:

 

Minute 1: Nose-To-Wall Handstand Hold x 30 seconds

 

Minute 2: Kick to Handstand on Wall (with hands turned out) x 10 reps

 

*Once your feet are together on the wall step back down and land in your starting position to complete one rep.

 

Minute 3: Wall-Facing Handstand Marching x 30 reps

 

Followed by. . .

 

Every minute, on the minute, for 6 minutes (3 sets) of:

 

Odd Minutes: Back-To-Wall Split Handstand Hold x 30 seconds

 

Even Minutes: Wall-Facing Split Handstand Hold x 30 seconds

 

A.

 

Take 15 minutes to build to a 10-RM Bench Press

 

Followed by…

 

Two sets of:

 

Bench Press x 10 reps @ 90% of today’s 10-RM

 

Rest 2 minutes

 

 

 

B.

 

Four sets of:

 

Dumbbell Floor Press x 10 reps @ 2111

 

Rest 30 seconds

 

French Press x 15 reps @ 2011

 

Rest 30 seconds

 

Dumbbell Lateral Raises x 15 reps @ 2011

 

Rest 2-3 minutes