Avant Garde Fitness WOD: June 12, 2021

Warm Up

20 Leg Swing

20 Toy Soldiers

10 Inchworms

10 Plank T Spine Openers

10 Spider Lunge / Stretch

10 Fire Hydrants

Wrist Prep

10 Dislocates & Pass Throughs

Two Rounds

10 Kang Squats

5 Scapular Push Ups or Pull ups

10 Hollow Rocs

5 Yoga Push Ups

10 Ring Row / Bent over Row

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MURPH

"Hero WODs are an opportunity to reflect on the sacrifices of the fallen, to speak their name and honor their memory ..."

For Time

1600m Run

100 Pull Ups*

200 Push Ups*

300 Air Squats*

1600m Run

Weight vest Optional

*Partition as needed

Run Alternatives

250 Double Unders

2000m Row or Ski

3000m Bike Erg

100 cal Airbike

Pull up Alternatives (choose 1)

• Door pull up (0:43)

• Table row(0:53)

• Door knob row(1:14)

• Upright row (1:43)

• Prone overhead press (2:17)

• Banded lat pull down (2:40)

• Bent over Banded row(3:09)

• Banded arm adduction (3:36)

• Dumbbell/barbell bent over row (4:06)

• Dumbbell bent over straight arm row (4:26)

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Cool Down

30 sec Center Upward Facing Dog

30 sec Upward Facing Dog - Move torso to the Left Side

30 sec Upward Facing Dog - Move torso to the Right Side

30 sec Center Puppy dog pose

30 sec Puppy dog pose - Move torso to the Left Side

30 sec Puppy dog pose - Move torso to the Left Side

30 sec Thread the Needle Arms (L)

30 sec Thread the Needle Arms (R)

30 sec Deep Forward Lunge (L)

30 sec Deep Forward Lunge (R)

30 secs Pigeon Pose (L)

30 secs Pigeon Pose (R)

30 sec L - Sit Fold Forward

1 minute Seated Shoulder Extension Stretch