WOD for 12/13/11

Hi everyone! Are you in need of a good workout? Do you not have much time? Well I have the perfect thing for you! Here we go:

7 Rounds for time of

3 Barbell Deadlifts
3 Handstand push-ups

End with a 30 minute run/jog/walk.

Take a little bit of time before the workout to decide on a challenging weight for your deadlifts. That way you're not having to change the weight mid-workout, plus it gives you a good functional warm-up. Also, if you can do more than 5 handstand push-ups on a normal day, then increase your range of motion by putting your hands on 25lb plates or using push-up bars. If, however, you can't do handstand push-ups at all then you have a couple of options. You can either decrease your range of motion by adding a folded up mat under your head, just hold a handstand position for 20-30 seconds, or regress the exercise and put your feet on a bench and perform the handstand push-ups as normal or simply do a pike press. I'll include the alternatives in the examples section below. Enjoy!


Yours In Health,
                        Steven




EXAMPLES:


Barbell Deadlifts:
These have been given as an example in a previous post here.




Handstand Push-ups:

Feet against a wall, nose (or head) touches floor, push up to full extension.

Alternates for handstand push-ups:

Feet on bench or chair

Pike Press on floor