WOD Tue 9-11-12 “Randy”
September 10, 2012
WOD Thu 9-13-12
September 12, 2012

WOD Wed 9-12-12

Get those shoulders nice and loose

Warmup: (Complete by 15 after start hour)
3 min continuous jump rope singles
Then 3 minutes doubleunder practice
Arm and shoulder DROM and position drills with PVC
Work up to handstands and HSPU scaling
 
Strength/Skill: Handstand pushups (Complete by 25 after start hour)
3 sets for max continuous reps of HSPU or your scaled version, kipping is OK
 
Conditioning 1: (Start by 30 after)
10 minutes – EMOM – 100M Sprint – track your fastest and slowest.  Stagger start if you need to
Rest 5 minutes
 
Conditioning 2: (Start by 45 after)
600M Run time trial (one outdoor lap starting and finishing at the same location)
 
Cool Down:
Walk off the sprint and back upstairs for stretching and mobility work
 
Post HSPU reps, fastest and slowest 100M, and 600M time trial to comments!
 
8 TIPS TO LOSE BODY FAT AND FEEL BETTER!
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