Skill: Handstand Drills

4 Sets:

:20 sec Handstand Hold (Freestanding if you can)

Handstand Walk 15ft. or 3 Wall Walks with 4 Shoulder Taps

8 Handstand Push-Ups or Pike Push-ups

*Rest as needed between rounds

Conditioning:

“Death by”

With a continously running clock perform:

1 Pull-up and 1 Air Squat in the first 1 min

2 Pull-ups and 2 Air Squats in the second 1 min

3 Pull-ups and 3 Air Squats in the third 1 min … Continuing this for as long as you are able.

February 13, 2017

WOD for Monday 2/13/2017

Skill: Handstand Drills 4 Sets: :20 sec Handstand Hold (Freestanding if you can) Handstand Walk 15ft. or 3 Wall Walks with 4 Shoulder Taps 8 Handstand […]
February 11, 2017

WOD for Saturday 2/11/2017

Conditioning: Complete as many rounds as possible in 10 mins of: 2 V-ups 2 Push-ups 2 Kettlebell Swings 4 V-ups 4 Push-ups 4 Kettlebell Swings 6 […]
February 10, 2017

WOD for 2/10/2017

Conditioning: For time: 30 Dumbbell Snatches, 55/35 lbs 30 Overhead Walking Lunges, 95/65 lbs (RX+ with Dumbbells) 30 Row Calories 30 Bar Facing Burpees Rest 5 […]
February 9, 2017

WOD for 2/9/2017

Stamina Conditioning:  6x200m Run Rest 1 min Bring a watch or timer if you have one!   Conditioning: Complete as many rounds as possible in 10 […]