stand on yer hand(s)

Tuesday, December 20, 2011

warm up: 2,000m row

20 wrist circles

20 pass throughs

20 burpees

skill: handstands/headstands

wod: 9-15-21

knees to elbow

paralette push ups

*200m run with 25# plate in between

12:46

gymnasty.

Thursday, November 10, 2011

warm up:

800m run

tabata hollow rock/superman (alternating)

20 shoot throughs

20 ohs @ pvc

skill: handstand walks (against wall)

wod: amrap 12 minutes

4 handstand push ups (pike push ups to 20'' box)

6 sumo deadlift high pull @ 65#

8 burpees

8 rounds + 2 hspu