160414

Erica Johnson Getting Air

Pre-Wod:


Side-Roll Foam Roller SMR
Pec Smash with Lacrosse Ball


12 Min AMRAP:
2 Strict Sternum-To-Rings
4 Handstand Kick-Ups
6 Pistols
8 Ring Dips (full turn-out at the top)
10+ Sec. Floor L-Sit
20 PVC Passthrough


Workout of the day for Thursday, April 14th, 2016:

1 mile run (or 1600M Row)
10 Strict Handstand Push-Up* (Or Single-Arm Dumbbell Strict Press)
800M Run (or 800M Row)
10 Strict Handstand Push-Up* (Or Single-Arm Dumbbell Strict Press)
400M Run (or 400M Row)
10 Strict Handstand Push-Up* (Or Single-Arm Dumbbell Strict Press)
200M Run (or 200M Row)
10 Strict Handstand Push-Up* (Or Single-Arm Dumbbell Strict Press)

*Increase Deficit of HSPU as rounds progress

“After Party”
3 rounds (w/ 40/20# vest):
200m bear hug sandbag carry
1 minute plank
200m Kettlebell waiter carry (53/35#) (switch to other hand halfway through)