Skill Work:
Hand Stand Push Up – Spend 5 minutes working technique
Pic of John Hendricks and Bridgett Kramer from the CFO Throwdown. John’s position is what you want to achieve at the top of your Handstand Push Up. Arms locked out, active shoulders, hollow body position.
Video courtesy of CrossFit HQ. Carl Paoli helping 2008 Games Champ Jason Khalipa on handstand push ups. Although they are doing these free-standing, the points emphasized will ring true today on your practice. Focus on keeping your body in the hollow body position (tight, tight core).
Muscle up Transition – Spend 10 minutes working technique
Video courtesy of CrossFit Santa Clara. Jason Khalipa going over the muscle up progression.
WOD:
15 min AMRAP:
2 Deadlifts 315/225
5 Muscle ups
10 Handstand push ups
Post successful rounds to comments/www.logwod.com
Post any partial rounds to comments
Cash Out:
Lat Stretch w/Band – 1 min ea side
Roll Out back – 2 min
Another great pic from last weekend. Angie Hobbs kicked it up a notch. The pic says it all (love the shirt too!). This was during a part of a team WOD where Angie had to go 21-15-9 on Overhead squats, switching off with someone doing the same rep scheme on pull-ups while the other two team members had to trade off on holding hand stands. Now, I’m not saying Angie is fast, but the guy stuck doing pull-ups after her could never get enough rest because she finished so quickly! 🙂 This girl’s drive and determination amaze us all every day. Now, who is going to join her in competing in the Cornhusker State Games the last weekend of this month?! Click on the pic for more information about the CrossFit Event at the Cornhusker State Games.
CrossFit Team Offutt Tactical Fitness 