Friday 03.16.12

Cindy K. push pressin' away.

DUDE, it is FRIDAY and the weather is beyond phenomenal! Soak it up, Warriors! And make sure you capture yourself overhead squatting or handstand out in this gorgeous-ness. A dry fit t-shirt is on the line!! This is also great weather for doing "Annie" outside. Half-way through the challenge, folks, and we hope it is going well for you.

We continue our quest for upper body awesomeness with handstand pushups and pullups. "Nicole" is one of my favorite workouts. I like to approach it as pullup practice by getting a number of pullups in my head and shooting for that number each round. It's great for working on kipping technique. Aim to link together as many kips as you can, and once you come off the bar, it's time to go run. Focus less on maxing out and more on consistency. It may mean more running, but it's so nice outside we know you won't mind.

And here is your Friday moment of zen.

WOD

Warm Up:

1 HSPU, 3 situps

2 HSPUs, 6 situps

3 HSPUs, 9 situps

4 HSPUs, 12 situps

3 HSPUs, 9 situps

2 HSPUs, 6 situps

1 HSPU, 3 situps

--

"Nicole"

20 minute AMRAP:

Run/Row 400 m

Max pullups

*Score is total number of pullups; 

keep track of pullups completed each round