Monday, November 22, 2010

Last Friday: Handstand Push-Ups, Kettlebell Swings, Situps

Buy-in
Gymnastic WU/skills 2

Skill - Pose drills
  • Hamstring pull with relaxed foot.
  • Hop 2 x 10
Strength
  • Deadlift 3 x 5

WOD
Max rounds and reps in eight minutes of:
  • 4 Handstand push-ups
  • 2 pood Kettlebell swing, 8 reps
  • 12 GHD situps

Cash-out
Stretching

Test: flexion - overhead range, knee up
  1. on back with overhead kettlebell, pushes arm to back of socket. 3’ each.
  2. on back, low band over quads near hip, straight leg hamstring stretch. 3’ each.

1 comment:

  1. CW: 5 rounds + 4 HSPU.
    HSPU scaling: standing 'V' tripod-style for a couple of rounds, then off of a bench.
    KB - 1 pood.
    Abmat situps.

    ReplyDelete

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