WOD: 8.13.14

“If people only knew how hard I work to gain my mastery, it wouldn’t seem so wonderful at all.

– Michelangelo

Photo 8-8-14, 1 27 51 PM

 

Fitness:

Strength:

“Front Squat”

Front Squat
1 RM
For weight
GOOD FRONT SQUAT EXECUTION
Weight on heels
Maintain lumbar curve
Chest up
Elbows high, arms parallel to ground
Butt travels back and down
Butt drops below crease in knee
Knees track parallel to feet

COMMON FAULTS
Bar not in contact with torso
Chest comes forward
Elbows drop
Not pushing knees out

 

Skill: Handstand Push-up Progression


Finding and Developing Your Handstand Push-Up with Carl Paoli


Finding and Developing Your Handstand Push-up

 

WOD:

12-minute AMRAP of”

 

  • 5 Handstand Push-ups

  • 10 Pull-ups

  • 20 Med Ball Cleans (20/14-pounds)

 

 

Performance:

Strength: Front Squat with Heavy Chains 1RM

 

WOD:

12-minute AMRAP of:

 

  • 200m Row

  • 7 Handstand Push-ups

  • 7 Front Squats (135/95-pounds)

  • 7 Chest to Bar Pull-ups

 

Accessory Exercise: Snatch Grip Stiff Legged Deadlift 4 sets of 8