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WOD Tuesday 12-5-06

Monday, 04 December 2006

"Our bodies communicate to us clearly and specifically, if we are willing to listen to them."--Shakti Gawain--

APK Warmup

Workout: Gymnastic 5x3: Five rounds of the following:

Handstand Press x 3 (or press against wall)

Rest :30

Front Lever Progression x :3 seconds x 3 reps -or- Three straight-arm pull to inverted hang on rings x 3

Rest :30

Handstand Push-Up x 3 (Free-standing or against wall)

Rest :30

L-Pull-Up x 3

Rest 1:00

A nice skill-based strength effort. Post results and substitutions to comments. Also check out the great strength-skills tutorials on Beast Skills

Users' Comments

Display 6 of 6 comments

1. 12-05-2006 11:06

Handstand press to freestanding

Slow straddled front lever lowering

HSPU, some full range on parallettes, some on flat ground

L-pullup.

Relaxed workout

Bubblemaker

2. 12-05-2006 15:19

I can do a press handstand from a split stance. My levers are still really weak. I think i need to work on form. Handstands i still haven't done more than 3 freestanding in a row. L-Pullups continue to be hard.

frosti

3. 12-05-2006 18:00

Press handstand was no problem, Front Lever was my weakest, Handstand pushups i did one round of three free, and the other teo i could only do 2 free. L pull ups where no problem.

Cloud

4. 12-06-2006 09:47

Why have the W.O.D become progressively hard? I understand that challenging yourself is good but I think that these (for the "average" Traceur) are ridiculously tough.

psycosis12

5. 12-06-2006 10:25

psycosis, you can scale as needed. Post up if you have any specific questions about scaling the movements.

Did this yesterday evening- split press, straight-arm pull to inverted on rings, HSPU against wall, L-Pull-Up on rings. Good times

Sorry about the lack of update this morning, I will have the new workout up momentarily!

gearsighted

6. 12-06-2006 20:39

handstand press first 4 rounds on wall, arms gave out did headstand for the last round

advanced tuck lever all 5 rounds

2 rounds handstand pushups, last 3 rounds did handstand lowering to ground

2 rounds l-pullups, added another pullup so i could switch legs for the last 3 rounds

hedztalez

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