Monday August 15, 2016

Today’s WOD has rowing. Depending on class size, half the class can row, while half the class does the skill, then switch.

SKILL WORK

Handstands! Holds, Push ups and/or walks oh my!

Last (wo)man standing – Max Effort Handstand hold (against the wall)

(then get a partner, hang from the pull up bar, have them press you forward placing their    hands on your lower shoulder blades to stretch yourself out.)

Pick One:

  • Practice strict handstand push-ups, stack up Abmats and do 3-5 reps. If you can, remove a mat as you go.
  • Strict Handstand Push Ups (if you have an abmat, get plates on the sides) – 5 sets of 5 reps
  • Practicing for Handstand walks? Kick up against the wall and practice shifting your weight from hand to hand and trying shoulder taps.
  • Master of the Strict HSPU and walking? 200m lap on your hands

WOD

Row Intervals*

Row 500m

Rest 1min

Repeat for 5 intervals

*Set the rower computer so it will count down the distance and log the time for the row and rest.

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