Friday’s WOD 9/28/12

Reminder:  We will only be holding the 8:15am, 9:15am, and noon classes today

Buy In:

Handstand Push-Up Volume Training

8 Sets

3-4 Reps with 30 Seconds of rest

WOD:

3 Rounds:

3 Minute AMRAP

20 Double Unders or jump overs (parallettes)

10 Push-Ups

Rest 1 Minute

Cash-out:

Stretch

For today’s buy in we are going to perform handstand push-up volume training.  That means we are going to perform 1 to 4 handstand pushups (depending on ability) with 30 seconds of rest for 8 total sets.  If you cannot perform a handstand push-up, we will either use a scale or perform handstand push-up negatives.

For the workout we are going to perform a simple 3 round couplet.  This couplet will be performed as 3 separate AMRAP’s (as many rounds as possible) in 3 minutes.  At the end of each round you will rest for 1 minute.  Your score will be the total number of rounds.   You will continue each round from where you left off on the previous rounds.

For the cash-out we stretch.