Avant Garde Fitness WOD: March 1, 2023

WOD Along Video

Warm Up

10 Floor Thrusters

10 Inchworm Push up with Up and Down Dog

10 Leg Swings

10 Lateral Lunges

10 Spider Lunges

Wrist Prep

Complete 2 set

10 Good mornings

10 V Ups

10 Dislocates

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Part A

4 sets 30s ON / 30s OFF

1st Strict Handstand Push Ups

Alternative

L Sit Press

Pike Push Ups

2nd Pistol Squats

Alternative Shrimp Squats

3rd 15 sec Hollow Hold + 15 sec Superman Hold

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Part B

3 x 3 mins AMRAP / 2 mins OFF

8 Sumo Deadlift High Pulls

12 Thrusters

RX 65 / 95 lbs

Scaled 55 / 75 lbs

Light load

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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