Saturday, June 5
WOD
Warm-up:
5 Yoga pushup
20 Shoulder taps in plank
10 T-spine opener
30 Jumping jax
200m Run
10 Shoulder circles
6 Burpee
6 Box jump
3 Deep squat complex
2 Wall walk-up
Pride WOD “Gilbert Baker”!
For Time
8 minute Handstand Hold (scale by doing a wall walkup hold as far as you feel comfortable) Rx+10 minute hold, Scale to 5-6 minute hold:
Each time you drop from the handstand, perform:
1st Drop:
800 meter Run (scale to 600m)
20 Burpee Box Jumps (24/20″, scale to 10-15)
2nd Drop:
600 meter Run (scale to 400m)
20 Burpee Box Jumps
3rd Drop:
400 meter Run (scale to 300m)
20 Burpee Box Jumps
4th and subsequent Drops:
200 meter Run (scale to 150m)
20 Burpee Box Jumps
* The clock does not stop. Keep track of cumulative hold time.
Score is the time on the clock when the accumulated 8 minute hold is completed.
**24 minute time cap.
Happy Pride Month MVA! This workout is a slightly modified version of the OutAthletics WOD “Gilbert Baker”. Gilbert Baker was an LBGTQIA+ rights activist and creator of the Pride Flag. Learn more about Baker’s life and work by following the link: https://wodwell.com/wod/gilbert-baker/
Mobility:
1:00 Puppy dog
1:00 Pigeon pose
