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Aside

6/28/2012

I know we said beach body, but a little forearm work never hurt nobody at the beach. Guerilla walk is a farmers walk without your thumb wrapped around the handle.

Joint Prep

3 x 30 Second Handstand Hold

*These may be done free standing

SWOD

5×5 Strict Chins

RedNose Op

WOD/KBC

400 Meter Guerrilla Walk
1 Minute of LSit Holds
200 Meter Guerrilla Walk
1 Minute of LSit Holds
1 Gasser Guerrilla Walk
1 Minute of LSit Holds

*This workout is NOT for time focus on holding strong on your Guerrilla walks, which means WALK and try to set the bells down as few times as possible. The same goes for maintaining good form on your LSits. You may do these on Parallettes with plates in front of you like the Games, hanging from the rings with a turned out false grip, or hanging from a pullup bar. But the goal is the tightest position you can maintain.
*Weight Choice is Up to you for KB’s on Guerrilla Walk, you may also chose to do this gloved if you are desiring extra grip work.

Cool Down

Jog 800 Meters

JORD:

15-20 min stretch & dynamic warm up

20 min AMRAP:
10 pull ups (use band assist if needed)
400m run
10 hand release push ups

15 min cool down stretch

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