MONDAY, MAY 10, 2010 WOD

A. HANDSTANDS and HANDSTAND PUSH UPS

-Beginners can do 3 handstands, hold for 30 sec.

-intermediate HSPU with a band or spotter (pick a combination of reps and sets and do on the minute). Example: 5 sets of 3 reps on the minute.

-advanced HSPU (pick a combination of reps and sets and do on the minute). Example: 5 sets of 3 reps on the minute

B. STRENGTH

WENDLER WEEK 2 SQUATS

warm up

40% working 1RM x 5

50% working 1RM x 5

60% working 1RM x 5

Working Sets

70% working 1 RM x 3

80% working 1RM x 3

90% working 1RM x 3 or more

C. FOR TIME

4 Rounds

400m run (2 beaver and 2 purple garage)

50 air squats