18161 Edison Avenue,
Chesterfield, MO 63005
Units F,G & H
(314) 677-7000

Tuesday

August 02, 2016

Pre WOD
RomWOD

WOD

Every 2 minutes, for 18 minutes (3 sets of each):
Station 1 – Arch to Hollow Rolls x 20 reps
(alternate from holding a supine hollow body position to a prone arch/superman position without your hands or feet touching the floor)
Station 2 – Supine Ring Rows x 10-12 reps
(get as horizontal as possible, maintain engaged glutes and abdominals throughout the movement)
Station 3 – 45-60 seconds of Handstand Walking – use a partner to assist if necessary
(OR 45-60 second Nose-to-Wall Handstand Hold if you need more time to get comfortable upside down)

Post WOD

Complete rounds of 21, 15 and 9 reps for time of:
Thrusters (135/95 lbs)
Pull-Ups
Burpees Over the Barbell

About the Author

Leave a Reply

*

captcha

Please enter the CAPTCHA text