WOD Thu 1-17-13
January 16, 2013
WOD Sat 1-19-13
January 18, 2013

WOD Fri 1-18-13

CrossFit Santa Cruz

From HQ: Try this shoulder width barrier drill with a partner and see how long you can (safely) hold a handstand today

Warmup:
Foam roller warmup series – middle back, lower back, hamstrings, quads, hips
4 rounds NFT:
8 Air squats
8 Pushups
8 Lunge steps
4 Toes to bar
4 Pullups
 
Skill: Handstand and handstand walk
– At your skill level – work on handstands, handstand pushups, and walking on your hands
– Before you do a freestanding handstand you must demonstrate the ability to roll safely to the floor from your hands
– Coaches challenge: 50 ft handstand walk with a turnaround at 25 ft
 
Coaches Challenge:
 
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WOD:
5 rounds for MAX Calories on the rower on a 2:30/2:30 work/rest clock 
16 pullups
16 OH lunges 45/25
Calorie Row
 
Post your handstand progression and total calories to comments!
 
Cool down: 400M walk/jog, stretch shoulders (get creative or use a few examples from the mobility wod posters) neck, wrist, hips, shoulder DROM circuit
 
 
 
 
 
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