WOD 05.24.19

Warm-Up.
Wall Slides x 10
Lateral Lunges x 10 each side

Followed by…

Gymnastics Skills Warm-Up
Every 30 seconds, for 3 minutes (3 sets) of:
Interval 1 – Full Support Hold on Low Rings x 20 seconds
Interval 2 – Catch Position Hold on Low Rings x 10 seconds

Followed by…

Every 30 seconds, for 2 minutes (2 sets) of:
Interval 1 – Donkey Kicks x 30 seconds effort
Interval 2 – Hand Plank Shoulder Taps x 30 reps

Then…

Accessory work
Every 2 minutes, for 12 minutes (2 sets of each):
Station 1 – Supine Ring Rows x 8-10 reps
Station 2 – Handstand Hold x 45-60 seconds
(perform with nose to wall if capable of doing so)
Station 3 – L-Sit or L-Sit Progression x 45-60 seconds

Conditioning
Complete as many rounds and reps as possible in 18 minutes of
6 Strict Handstand Push-Ups or L-Seated Dumbbell Presses
9 Strict Pull-Ups or Scaled Pull Ups
12 Alternating Cossack Squats with Goblet Hold

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