Tuesday 08.14.12

Jan rockin the handstand

We continue hammering the barbell complex during the warmup so no one has an excuse for not knowing the deadlift, hang clean, front squat, push press, or back squat. If your front rack position suck, this is a great time to practice, practice, practice getting those elbows high and that bar back in your throat. Having a great front rack position will only help your squat cleans and your overhead lifts. Continuing to coddle a crappy rack position will only make you hate front squat, squat cleans, and handstand pushups. And weak wrists make way for carpal tunnel...So, in the words of Reebok and so many others: get after it.

WOD

Warm Up

2 Rounds

1 barbell complex

(sub in 6 HSPUs for regular pushups)

6 pistols per leg

6 PVC shoulder pass throughs

6 good mornings

--

10 min AMRAP

Sandbag Getups (80/60)

--

10 min AMRAP

Run/Row 250 m

Overhead Lunge (45/25)

20 wall balls (20/14)

--

OPTIONAL

"Annie"

50-40-30-20-10

doubleunders 

situps

OR

7 min 

Burpees