Friday December 20th 2012
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
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′
