WOD 10.10.14 Friday… “Gym-nasty”

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A. With a 20 minute running clock

Goat Work: Choose one:

If you do not have pull-ups:

  • 3 sets of band-assisted pull-ups – target 8-10 reps, chin WELL over the bar
    Rest 60 seconds between sets
    If you get more than 10 in all sets, use a lighter band so it’s hard to get 8 reps per set.
  • 3 sets of ring rows – target 8-10 reps, rings to chest (fully Prone)
    Rest 60 seconds between sets
    If you get more than 10 in all sets, adjust the feet to make it hard to get 8 reps per set (try to get fully Prone).
  • 3 sets of 10 dumbbell or barbell biceps curls (AHAP)
    Rest 60 seconds between sets

If you do not have muscle-ups:

  • 3 sets of max false-grip ring pull-ups
    Rest 60 seconds between reps
    Pull the rings as deep as possible – right into your armpits if possible
  • 3 sets of 5 ring-row transitions Demo: http://www.youtube.com/watch?v=wxzOrYbSf5k
    Rest 60 seconds between sets
  • 3 sets of dips – bars or rings, targeting 8-10 reps
    If you get more than 10 in all sets, adjust the assistance or add resistance to make it
    hard to get 8 reps per set.

If you do not have kipping:

If you do not have Handstands:

  • Level 1 – 60-Second Wall Plank
  • Level 2 – 60-Second Wall Handstand
  • Level 3 – Pirouette Bail (Check out more about the pirouette bail here.)
  • Level 4 – Kick-up and Freestanding Control

28-day-handstand-challenge-how-to-do-a-handstand/

B. 5 Rounds NFT

  • 200m Run
  • 12 Thrusters
  • 9 Weighted Push-ups
  • 6  Tire Flips
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