10 rounds of:
1 minute of handstand holds
1 minute of kettle bell swings (1.5/1 pood)
You will get 15 seconds between to change exercises. Your score will be the number of total swings as well as number of full minutes in a handstand. You may only count a round of handstands if you were able to stay in the handstand for the entire minute, from beep to beep. Come down once or have trouble getting into the handstand and the entire minute is lost.
Post total swing reps and number of completed handstand rounds to comments.
6am'er Dave LeClaire in Oahu. The glare of the sun is sorely missed in these parts.
1st 2 rounds of handstand holds were for the full minute; the rest were 30 seconds with the exception of 3rd round as I didn't keep exact time as I know I didn't get the full minute with that one.
KB swings were consistently same number for each round (mostly 25)and I didn't rest on any rounds of swings ( I think that's the way to do it on this WOD).
This was much tougher than it looks on paper.
Great job 6 a.m. crew!!
I pray for a WOD tomorrow that doesn't involve any shoulder work...though I should be careful what I wish for......
Great Job 6am!
everyone did a great job this morning I did, 220 swings and 4 rounds of 30 seconds on the hand stands. Not too bad on the swings, they were really tough at the end.
Have a great day,
Donohoe is out..
Focused on form for KB because my lower back is still sore from last week's deadlifts that had gotten sloppy.
Handstands are new to me from a few weeks ago and I'm just having a blast being upside down and I didn't compete with myself. Just wanted to revel in the newness of it.
Before Paleo challenge, since Saturday, eating 60/40 rather than 90/10 and I feel gut issues, lethargic, slow, weaker, lost my voice from the beer, yet happy as a clam to have gotten some kick ass chocolate chip cookies and scones in. But, the short term pleasure is very short lived and I'm sick of it. Can't wait til tomorrow!
If you are interested in going let me know, danielle.crossfitomaha@gmail.com or 981-0369. I will get the location as soon as I know how many people are coming.
I had a goal of 20 KB swings each round and made those with a few extra here and there.
Total score (all KB swings, no HS): 211
Nice work 6am!
Denver, CO elevation= 5,280 ft
Castle Rock, CO elevation= 6,210 ft
http://www.foxnews.com/story/0,2933,589377,00.html?mep
8 holds Rx'd
200 swings.
This (surprisingly)didn't hurt the shoulders.... well, except for the burn from doing the exercise.
Good job morning monsters!
Belly dancing sounds pretty cool. I'm definitely interested in watching.
:)
HAHAHA!
HS holds were tough. It made my allergies and sinus congestion flare up a little but felt great to be back in the gym.
Great job 6am peeps!!! ;u)
nice working out with the noon class--great work, you animals!
Handstands were making my elbow buckle a little, so I took a minute off, did a :30, and then decided it wasn't it... Did one more :30 in the last round, and it felt a little better, but not good enough to make me wish I had done more.
I liked this one a lot - a little disappointed I couldn't do more handstands, but not as frustrated as I thought. I think I'm still a little giddy from my HSPU progress yesterday - got my head an inch off the ground a couple times without a kip.
Also, 1-pood handles are too small for my giant man-hands.
Split Jerk - Singles
110, 154, 198, 220, 242, Missed 264 and was fed up so moved on... My max is close to 300
Pin Pulls - Set right above knee height - 3X6 - 396- felt good
Bent Over Rows 3X8 - 165
Pull Throughs 225 X 12
Scap Raises 3X10
1st WOD- Grace Re-Test
Three Months ago - 2:25
Today - 1:59 - Did 15 straight, 5,5, then 2,1,1,1
Night WOD -
Burpee CTB Pull Ups X5
SDHP x10 (95#)(Floor to neck)
**All sets must be unbroken otherwise the whole RD does not count, so if you miss your neck on SDHP rep 9 your whole RD of work is no good**
- Taking a page out of OPT's book
** Max RDS in 8 mins **
Goal of 8 rounds and finished RD 8 right at 7:58 - No Missed Reps but had quite a few close calls on the high pulls