Pic from our latest AM On-Ramp class. So proud of each of you! Welcome to the family!
Day 99 of the 100-Day Burpee Challenge!
one…..more……day! One guess on what tomorrow’s WOD will be….
Skill:
Handstand Progression, Part Two:
Negatives – 3 rounds of 4 reps each round.
Video courtesy of Magnus Hultberg. Get in a full handstand against the wall, then take five seconds to bring your head to the ground. Come off the wall each rep and kick back up into a handstand.
WOD:
3 Rounds for Time:
100 Double Unders
10 Dumbbell Thrusters @50% of Barbell thruster 1RM
10 Toes 2 Bar
100m DB Farmer Carry (40#/20#)
Post time to Comments/LogWOD
Cash Out:
Heel cord mash – 1 min per
Couch Stretch – 2 min per
Firebreather Piece (Always done outside of class, on your own time):
Free HSPU Progression:
10 attempts to:
Hold headstand for 15sec + 1 push-up to handstand
Video courtesy of CrossFit DPC. Try getting into a tripod, then to a headstand, then to a push-up to a handstand. Just work on keeping the core tight, and get to a full lock out.
CrossFit Team Offutt Tactical Fitness 