Friday December 20th 2012

By paul
In December 20, 2012
On WODs
819 Views

Handstand push up
The fellas from the 6am knocking out some handstand push ups

Friday December 20th 2012
5:00, 6:00, 7:00 & 9:00 am
5:30 pm

WOD

A. For form:
3 rounds of:
15 Hollow rock (perfect form!!!!)
10 Kick to handstand (use wall support for scaling)
5 Candlestick or backward roll
– Take your time and treat this as a skill session

B. “Shredded Santa” Baseline

4 Minute AMRAP
10 Med-ball clean (20/14)
10 Push press

rest 1 minute

3 Minute AMRAP
Row max distance (meters)

rest 2 minutes

2 Minute AMRAP
Kettle-bell swing (53/35)

rest 3 minutes

1 Minute AMRAP
Box jump overs (30/24)
– For jump overs must touch floor after each jump
– Last performed on November 9th

Recovery/Mobility/Flexibility
2 min/each – banded hip extension w/ flossing
2 min/each – couch stretch
20-30 reps – high hamstring/hip floss


Weekly Member Challenge #2

1 Min max distance “Dogsled” push (145/100)
– Set up two cones 50 feet apart, accumulate as many feet as possible over the course of the minute.

Top Scores:
Jared D. – 450′
Shannon S. – 360′

Ready to get started?

Visit our gym today, talk to a coach, try a free class & change your life!

Brands We Support