For time:
20 Handstand push-up progressions
25 Pull-ups
30 Kettlebell swings, 1 pood
35 Sit-ups
40 Burpees
women 25# dumbbell or Kettlebell
See comments for hints.
Wednesday, August 27, 2008
Wednesday 8-27-08 "Chipper"
Mod for Pack:
For time:
20 Handstand push-up progressions
25 Pull-ups
30 Kettlebell swings, 1 pood
35 Sit-ups
40 Burpees
For time:
20 Handstand push-up progressions
25 Pull-ups
30 Kettlebell swings, 1 pood
35 Sit-ups
40 Burpees
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2 comments:
From Brand X:
Handstand push up progressions:
http://www.brandxmartialarts.com/videos/HandstandPushups.wmv
A couple of other helpful hints:
It would be not uncommon for a Big Dawgs to do this workout with unbroken sets. Keep that in mind when choosing your scaling!
Handstand Push ups ROM requires that in the bottom position you touch your nose to the floor and in the top position your elbows are extended and your shoulders are activated.
Sit ups can be anchored or unanchored just make sure to note which you choose. What they cannot be is a crunch. The ROM for the sit up requires your shoulder blades to touch the ground and coming to a seated position. At BX the Big Dawg version requires the butt stay on the ground, feet unanchored and hands flat on the ground, arms not being used for momentum.
Burpees when you bring your feet and prepare to jump it is a good idea to:
a. Jump your feet to the outside of your hands
b. rock back on your heels
c. Extend your Thoracic and Lumbar regions (straighten your back)
You will find if you do this that you are in something that approximates the bottom of the squat. It is much safer and more efficient to jump from that position than the usual position people find themselves in.
Warmup 3 rounds:
Samson stretch
1 lap
10 OH squats
WOD: 13min. flat! :)
This was a good one. Next time I think I will try ramping up to the Porch.
The Porch:
20 Handstand push-ups
30 Pull-ups
40 Kettlebell swings, 1.5 poods
50 Sit-ups
60 Burpees
women 1 pood KB
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