WOD: 10-18-13

Skill:  18 mins to practice:

Handstand Push Ups:

:30 – 1:00 High Plank
12 Push Ups
:30 – 1:00 Plank Hold on box
:30 – 1:00 Pike Hold on floor
:30 – 1:00 Pike Hold on box
3 Reverse Wall Climbs
:45 – 1:00 Handstand Hold
5 Handstand Push Up negatives
5 Kipping Handstand Push Ups
3 Strict Handstand Push Ups

Double Unders: 18 mins of practice

Pick one skill and practice for half of the time. If you’d like to keep practicing it feel free to do so, but you can switch skills half way through. As far as the HSPU practice goes, start at your least difficult skill and work your way up to your most difficult skill in this order. As soon as you can no longer manage, start back at the beginning.

Skill: 18 mins to practice:

The following is NOT FOR TIME. For the rest of class practice this:

Deadlifts (185/115)
Hang Power Clean (185/115)
Push Jerk (185/115)

At the end of class perform:

30 seconds on / 30 seconds off of:

1 Deadlift (185/115)
1 Hang Power Clean (185/115)
1 Push Jerk (185/115)


What a week…

Since the planet did not implode with a little bit of gymnastics and barbell practice, let’s keep on going forward with the paleo diet.  As superficial as it may appear, a good portion of us are dieting not to be healthier / fitter, but to look good in our birthday suit.  If that is the case with you (you being EVERYONE), take some pictures.  There is no better proof then a set of before and after shots.  It is a great, quick reminder of why you are doing this and can add a great degree of motivation as you face some challenging moments.

Please keep those to yourselves though,



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