|Picture by Heather (5am)|
- 10 second handstand hold (sub 5 HSPU if can do a 10 second unassisted handstand hold)
- 10 Empty Bar Good Mornings
- 5 Inchworms
- 10 Lateral Leaps (5 each direction)
- Power Clean (135/95)
- Box Jump (20″/14″)
- Sandbag Getups (40/20)–DON’T GO HEAVIER!!!
- Pushups with hands on your bar (the same bar you power cleaned with)
- Rest 1 minute (2 tabata cycles worth of rest)
Instructions: Round 1 will be 20s of PC, rest 10s, 20s of Box Jump, rest 10s, 20s of sandbag getups, rest 10s, 20s of pushups, rest 10s, rest 1 minute. So you’ll actually have 1 min and 10 seconds rest when you count the rest from the last tabata interval. Repeat that until 8 total rounds are complete.
Don’t skimp on movements: Power Cleans to full standup. Box jumps have knees and hips locked out at the top (on the box or as jumping off the box). Sandbag getups have momentum stop on the ground with both feet flat on the floor at the same time shoulder-blades are on the ground, then standup fully at the top.
Thanks to Coach Bryan, Jay, Alan, James and RJ for helping clear off the parking lot.
Congrats to Dave and Alan who both put up 15 lb PRs on the Split Jerk today, Chief Andy who made huge progress in his double unders, Travis who pushed through a challenging WOD and learned about Muscle Up development, Beau for nailing the handstand walk and James for learning to step outside the comfort zone.
Alan’s recipe for Pecan Crusted Chicken:
2 Cups Pecans, crushed
2 breasts of Chicken
Dip the chicken in the egg, then the pecans.
Cook at 350 for 20-25 minutes.
My addition…well…BACON…of course!