Saturday, September 8, 2012

2012-09-057614Rugby players enjoy night time prowling

Workout of the Day

Before Class or In Warm up:
5 forward rolls
5 handstand attempts with a buddy spotting at the hips and knees (learn to kick up just enough -don't over do the kick up)
5 handstands (kick up) against wall. Aim to not crash your weight into the wall, but instead lightly touch it.

Strength:
In 15 minutes work up to a heavy “Shankle Complex”:
3 shrugs from the high hang
1 hang squat clean
2 jerks

Conditioning:
From Crossfit Open 2011
20 min AMRAP
5 Power Cleans (145/100#)
10 Toes to Bar
15 Wall Balls (20 lb to 10’ target/14 lb to 9’ target)

You Walk Wrong!

 

 

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