WOD Mon 4-22-13
April 21, 2013
WOD Wed 4-24-13
April 23, 2013

WOD Tue 4-23-13

Excellent Handstand Pushups by Lindsey!

 
Warmup:
400M Run
500M Row
10 Pass throughs
10 unweighted shoulder press – emphasize the full overhead position (head through the hole with ears visible in front of arms)
Break up the following as you wish:
20 pullups
40 pushups
60 Abmat or GHD situps
 
Skill: Handstand Pushups
– 20 minute skill session on HSPU – work with different scaling versions, facing toward/away from the wall, with bands and boxes
– Remember to train the movement first, then add resistance
– Keep those tummies tight and the back from arching!
 
WOD:
50 HSPU for time (Scale as necessary)
– Every 60 seconds perform 4 sandbag cleans
 
Cool Down:
1) Seal press up – 3 x 15 sec
2) Snail stretch – 2 x 30 sec hold
3) Banded shoulder mobility complex – 4 stretches – 30sec each arm
4) LAX ball on Pecs – 12 arm passes each side
 
8 TIPS TO LOSE BODY FAT AND FEEL BETTER!
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