Avant Garde Fitness WOD: June 16, 2021

WOD Along Video

Warm Up

10 Wall Lat Stretch

10 Prone Chest Openers

10 Samson Lunges

10 Good mornings

10 Down Dog + Spider Lunges

10 Fire Hydrants

Wrist Prep

Complete 2 set

20 High Knees + 20 Butt Kicks

8 Scapular Push Ups

10 Push Ups

10 Pass Throughs

10 Dislocates

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Part A

Every 3 mins for 12 mins

250 / 200m Row

Alternative 1 min Jumping Jacks

6 Strict Handstand Push Ups

Alternative

12 Kipping Handstand Push Ups

12 Pike Push Up or Z Press

6 Strict Pull Ups

Alternative

12 Jumping Pull up or Ring Row

12 Upright Row

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Part B

4 Rounds For Time (CAP 12)

10 Hollow Rocks

20 Crossbody Mt. Climbers LR1

max effort Hanging L-Sit Hold

Alternative

Parallette L Sit Hold

Floor L Sit Hold

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Cool Down

10 reps cat & cow

30 seconds Puppy dog pose center

30 seconds puppy dog pose (Right)

30 seconds puppy dog pose (Left)

30 seconds Scorpion Pose (Right)

30 seconds Scorpion Pose (Left)

1 minute Seal Pose

1 minute Pigeon Pose (Right)

1 minute Pigeon Pose (Left)

10 reps Downward Dog Ankle Stretch

1 minute Seated Shoulder Extension Stretch

1 minute Reclining Bound Angle