A. Handstand holds
Beginners: chest to wall, hold for 30 sec x 3 sets; rest 1 min
Intermediate and Advanced: 10 toe touches x 2 sets; rest 1 min
10 heel touches x 2 sets; rest 1 min
B. For Time:
400 meter run
20 KB Swings 50/70 lbs
10-20 Toes to Bar (should be able to complete in 1-4 sets)
rest 4 minutes
C. For Time:
400 meter run
20 KB Swings 50/70 lbs lbs
10-20 ring dips (should be able to complete in 1-4 sets)
A beautiful day for an indoor/outdoor WOD!
ReplyDeleteAfter all that fantastic straight arm and bent arm strength work I was certainly feeling my traps during the 50lb swings and the scaps on the toes to bars and the ring push ups (I scaled from the ring dips today).
I was inspired by the lunch time crowd who were all pushing hard! Nice work!
Charity