Wednesday, August 19, 2015

Skill

10:00 of handstand practice
*Holds with and without a wall, strict hspu, kipping hspu, handstand walking

WOD
How high up the ladder can you go?
Burpees
Box Jumps (24/20)

*In minute 1, complete 1 burpee and 1 box jump.  Rest the remainder of the minute
*In minute 2, complete 2 burpees and 2 box jumps. Rest
*In minute 3, complete 3 burpees and 3 box jumps. Rest
*Continue until you cannot complete all the work in 1 minute
*Your score is your last successful round completed plus all extra reps.

Tip of the day
The box jump is an important training tool because it produces explosive hip power.  Squatting, box jumping, olympic lifting, and sprinting all involve strong and powerful hips.   Do you want to be a faster sprinter? Train your squat and practice your box jumping, and vice versa.  The more elite your box jumps, the more elite your athletic ability.  We all have the genetic potential for eliteness.  Stop laughing and start jumping!