Avant Garde Fitness WOD: April 28, 2023

WOD Along Video

Warm Up

10 Wall Lat Stretch

10 Prone Chest Opener

10 Deep Forward Lunge to Forward Fold

10 T Spine Stretch

10 Fire Hydrants

10 Scapular Push Ups

10 Spider Lunge / Stretch

10 Warrior Squats

Wrist Prep

2 Rounds

6 Broad Jumps

12 Bodyweight Lunges

15 Sit-ups

30 sec Handstand Hold or Plank Hold

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Part A

4 Rounds for Time (CAP 16)

25 Weighted Sit Ups, pick load

10 Chest to Bars

Alternative

Barbell or Dumbbell Pendlay Row

50 Double Unders

12 Overhead Squats*

*RX 135 / 95 lbs

Scaled 95 / 65 lbs

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Part B

3 Rounds (CAP 12)

20 Weighted Russian Twists

20 Back Extensions

Alternative Superman Back Extensions

1 min Hollow Hold

Rest as needed between rounds.

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Cool Down

30 seconds Deep Forward Lunge (Push Hips forward) L

30 seconds Pigeon Pose (L)

30 seconds Deep Forward Lunge (Push Hips forward) R

30 seconds Pigeon Pose R

1 minute Puppy dog pose

30 seconds puppy dog pose right (bring both arms to the right side)

30 seconds puppy dog pose left (bring both arms to the right side)

30 seconds Thread the Needle L

30 seconds Thread the Needle R

1 minute L-sit Fold Forward

1 minute Seated Shoulder Extension Stretch