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WOD – Monday, August 15, 2011


WOD – Monday, August 15, 2011

Warm-up:  Run 400m, 10 squats, 10 push-ups, 10 sit-ups, 10 back extensions, 10 pull-ups

Skill:  Handstand

Gymnastics WOD:

3 min Handstand hold – with a continuously running clock stay in a handstand position for as long as you can.  If you have to rest, rest and get back into a handstand.  Use the wall if you need to.

3 min Hollow Rock -

Rest 1 min

2 min Handstand hold

2 min Hollow Rock

Rest 1 min

1 min Handstand hold

1 min Hollow Rock



7 min AMRAP

5 Stone cleans – substitute sandbags if you need to

10 ring pull-ups

Post total time in a handstand hold and hollow rock and rounds on the AMRAP to comments.

Hollow Body position:




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