GWOD1: 100 Superman Rocks
Video here
GWOD2: Handstand Practice
For 10 minutes, practice:
Handstand forward roll (video here—and here is a wonderful tutorial video on how to do it … super helpful)
Handstand walk (watch this video to learn how … and here’s part two)
If you are interested in the Endurance track, use these Endurance WODs:
EWOD 1: Short Intervals
6 rounds, each for time:
Run 400m
Rest 1:30
Hold splits within 3-5 seconds
EWOD 2: Long Intervals
4 rounds, each for time:
Run 1000m
Rest 2:00 – 3:00
Hold splits within 3-5 seconds
In-class GWOD: 8 minutes handstand/handstand walk practice
WOD: Full Plate
12 minute AMRAP
Walking lunge with plate overhead (25/10), width of gym
10 Russian twists with plate (25/10, left+right = 1 rep)
Walk with plate locked out overhead, width of gym (25/10)
10 burpees
21-18-15-12-9-6-3 reps for time of:
Sumo deadlift high pull (95/55)
Lateral jumps, over 24″ obstacle
BtW median time: 10:31
From mainsite
Two double alternating tabatas, with 3 minutes rest in between:
Wallballs (15,8) and jumping alternating lunges (each lunge = 1 rep)
Pull-ups (jumping pull-up = 1 rep, real pull-up = 2 reps) and sit-ups
Post total reps in each exercise and total total
