May 2, 2017



  • Run to the end of the gym and back 2X, then do 20 arm circles
  • Side shuffle to the end of the gym and back, then do a :20 sec plank
  • Run to the end of the gym and back 2X, then do 20 jumping jacks

The following work will be done in AMRAP format.  

On parts 2, 3, and 4, alternate between the two movements (A and B) as if it is a traditional 5 min AMRAP 

1) Minutes 0:00 – 5:00:

Handstand Floater Practice (or Free Standing Handstand Practice)

**A handstand floater is kickup to the wall and slowly peeling one foot at a time off the wall in an effort to find time in a free-standing handstand. Rest as needed between efforts… this is practice, not an attempt to find total max seconds in a handstand.

2) Minutes 5:00 – 10:00:

A) 3 Strict Chest-To-Bar Pull-Ups

B) 3 Pausing Strict Handstand Pushups (1 second pause with head on floor)

**If we do not yet have 3 unbroken strict C2B Pull-Ups, use a band that allows for at least a single set unbroken. Looking for range of motion increase today, over just chin over.

Minutes 10:00 – 15:00:

A) 5 Strict Toes to bar

B) 10 Pausing Supermans (1 second pause at the top of each rep)

**If we do not have strict T2B just yet, lay on floor by a pull-up rig post. Reaching overhead and grabbing hold of the post with your hands, activate your lats and bring your toes to the rig post.

Minutes 15:00 – 20:00:

A) 3 Inchworms

B) 3 Pausing Ring Rows (3 second pause at the top of row)


c) WOD:

15 min AMRAP:

  • 15 Box Jump Overs (24/20)
  • 12 Ring Dips
  • 9 Power Cleans (155/105)



10:00 Cool down Bike or Row

Conversational, light pace from start to finish. Put a towel over the monitor – speed or calories does not exist here. Flush the legs out to bring about a faster recovery.


  • Hamstring, calves and lats rolling
  • Couch stretch
  • Calf stretch
Posted in WOD