Monday
Jun172013
Wednesday, June 19, 2013
Monday, June 17, 2013 at 08:01PM 
GYMNASTICS TRAINING TODAY! Reminder for this Sunday's Gymnastic class from 12-1:30pm!
WOD for Wednesday:
1.) Perform 3 rounds of the following:
10 Strict Toes to Bar
Max Effort- Ring Push-up Hold (locked out at the top- may alternate arms and perform as 1-arm holds)
Max Effort- L-Seat Hold
2.) Cash out for time: 150 Double-unders
Then...
3.) "Suicide"--all of the following are done in a row without any break
10 second tuck hold
10 tuck opens
10 second pike/V hold
10 pike ups
10 second hollow hold
10 hollow rocks
10 second upper body arch hold
10 upper body arch ups
10 second lower body arch hold
10 lower body arch ups
10 seconds superman/arch hold
10 superman arch ups
4.) 2 rounds of core stability "twister"--assume Spiderman position on the ground (hands and feet shoulder width, straight line from shoulders to feet). Pick up each of the following and hold for 5 seconds:
left hand
right hand
right foot
left foot
left hand & right foot
right hand & left foot
left hand
left foot
right foot
right hand
Post holds/comments.
