Tuesday, June 26, 2012

2012-06-186541 (2)
Workout of the Day

Before Class or In Warm up:
10 full kb swings (soft elbows, shoulder up in ears at top)
5 single-arm eye-level kb swings with each arm (soft elbow, shoulder back and down at top)
10 kb snatches with each arm (shoulder up in ears at top)

3 x 20 seconds handstand hold against wall with stomach towards wall, shoulders up, hollow body position, toes pointed, head in (ears between your arms).  Only your toes should touch the wall. 

Strength:
In 15 minutes work up to a heavy 3 rep hang power clean
(Do not drop the bar between reps)

Conditioning:
Nasty Girls
3 rounds
50 air squats
7 muscle ups
10 hang power cleans (135/95 #)

WOD Demo

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