LOCO ANNOUNCEMENT

WOD

A)  GYMNASTIC, BALANCE, COORDINATION

Handstand
+
HSPU Practice

Directly Into

8 minutes
Max L-Sit
5 Front & Back Scales L
20-30 sec WtD Plank
5 Front & Back Scales R
5 Jefferson Curls

Directly Into

8 minutes
30 sec Doubleunders
30 sec Doubleunders Backwards
30 sec Tripleunders
30 sec Dot Drill (ea/s)

B)  Gold’s Gym

10 min For Quality

• 16 Crossbody Walking Lunges
• 8 B-Stance RDLs (ea/s)
• 10 Elevated Ring Rows

Strategy and Briefing: 

“For Quality” can be a tough guideline to follow, but it is the only way to do a Workout of this type. If you are sacrificing quality, you are sacrificing muscle engagement and defeating the point of the exercise. Move at a slow and controlled pace and disregard time as much as possible. Rest as needed between exercises to maintain quality. Add weight as needed to feel a burn without sacrificing technique. For Ring Rows, if your initial variation becomes too difficult then drop down a Level and continue.

Levels Consideration: Squat Endurance, UB Pull

Goal: Exposure to unique and rarely done movements.