Skill:
Practice for 10 minutes:
– Handstand Hold
– Forward Straddle Roll to Handstand
– Forward Tuck Roll to Handstand
– Forward Pike Roll to Handstand
For Quality
Conditioning:
Christmas in July
“Merry Christmas”
10 Handstand Push-ups
20 Pull-ups
30 Back Extentions
40 Kettlebell Swings (53/35)
50 Box Jumps (24/20″)
100 Double Unders
50 Walking Lunges
40 Knees-2-Elbows
30 Wall-Ball Shots (20/14) @ (10/9′)
20 Burpees
10 Ring Dips
For Time
Compare to Tuesday, 24 December 2013
Flexibility:
15 Sit-ups to Pike Sit
Right Leg Side Split 2:00
Left Leg Side Split 2:00
For Quality
Post time and experience to comments
Jimmy…….you’re the devil
You are welcome! 🙂
20:23rx
my K2E still need work…got to work on stringing those together.
Merry Christmas everybody! 🙂 I DO Heart a chipper!
25:30 Rx
a little sore from yesterday
holy moly that was brutal 🙂 Here’s what I got through in 25min (went out of order a bit in the end – stayed in the gym and jumped from the lunges to the WB shots)
10 Handstand Push-ups (MOD: HSPU on two 30″ boxes)
20 Pull-ups
30 Back Extentions
40 Kettlebell Swings (53/35)
50 Box Jumps (24/20″)
100 Double Unders
50 Walking Lunges
30 Wall-Ball Shots (20/14) @ (10/9′)
25 Knees-2-Elbows
**Didn’t finish the rest of the K2E (15), Burpees or Ring Dips. Something to shoot for come Xmas time:)
KB Swings @ 53#
Box Jumps w/ 20″ box
WB Shots w/ 20# @ 10′
21:25 Rx. No pr but I did all the reps
16:20Rx
0:58 second PR
Everyone did awesome today!
25:10 Rx – whew! Also had fun working on handstands!
25:24, modified HSPU with ab pads, PLU with green band, 30#KB, 12#WB, blue band on ring dips, substituted push-ups for burpees due to hip injury.
I sure will be glad one of therse days when I don’t have to write down all of these modifications anymore!