Handstand Push Ups

Monday, Sept 16th, 2013

WEEKLY WARM UP:  10 Pull Ups, 10 Toes to Bar, 10 Reverse Hyper or Supermans, 5 Slow Wall Squats

Strength:  Front Squat 8x1 (For the Leaderboard)

WOD:  For Time

1,2,3,4,5,6,7,8,9,10 Handstand Push Ups

10,9,8,7,6,5,4,3,2,1 Ring Dips

(Rd 1 do 1 HSPU and 10 Ring Dips, Rd 2 do 2 HSPU and 9 Ring Dips, etc)

REC:  5 Rounds, record slowest round

10 Burpees

Sprint 1 lap

Rest 1 min between

Wednesday, August 7th, 2013

You may have noticed the new "Chief's Blog" on the left side of the page.  The Chief will be posting new stuff daily across all topics.  If there's anything you'd like to see or know more about, post to comments and we'll do our best to cover it.  Enjoy!

Strength:  Single Leg Deadlift  3x10 each leg

WOD:  Two 7 Minute AMRAPs
w/ 1 min break in between
2, 4, 6, 8...of each
Deadlift 225/155
HSPU
(2nd AMRAP starts where 1st left off)

REC:  5 rounds
5 burpee wall balls
5 C2B pull ups