Tuesday 1/21/14

Skill Work
Beginner: 12 Minutes of Handstand Push-Ups practice

Advanced: 3 rounds of Max Effort Strict Handstand Push-Ups + Max Effort Kipping HSPU
(Complete as many strict hspu’s as you can and then without coming off the wall continue to do as many Kipping hspu as possible)

WOD
For time:
Row 500m
Then
21-15-9
Wall Balls 20/14
Pull-Ups

Basics
8 Minute AMRAP of:
14 Wall Balls
7 Pull-Ups

Skills Clinic

Kipping/ Butterfly Pull-ups and Muscle-ups

Rich, showing us how it’s done.

Written by:
Just Paleo

Tuesday 1/21/14

Skill Work
Beginner: 12 Minutes of Handstand Push-Ups practice

Advanced: 3 rounds of Max Effort Strict Handstand Push-Ups + Max Effort Kipping HSPU
(Complete as many strict hspu’s as you can and then without coming off the wall continue to do as many Kipping hspu as possible)

WOD
For time:
Row 500m
Then
21-15-9
Wall Balls 20/14
Pull-Ups

Basics
8 Minute AMRAP of:
14 Wall Balls
7 Pull-Ups

Skills Clinic

Kipping/ Butterfly Pull-ups and Muscle-ups

Rich, showing us how it’s done.

Written by:
Just Paleo