This week includes 5 minutes of daily handstand work in every WOD class. The practice is integrated into some portion of each session- warm up, skill work, and or daily finisher. Throughout the week, note the variety of methods, tools, and techniques you accumulate to continue developing this practice on your own- in open training hour, at home, and/or in class sessions!

Monday’s WOD at 6, 7, 9am and again at 4 and 6pm
Overhead squat
5-5-5-5-5
Post heaviest 5 rep load
Aim for 85% of 1RM on whiteboard
-then-
Fun finisher

Monday’s 5pm Open Training Hour

Tuesday’s WOD at 6, 7, 9am and again at 4 and 6pm
Tabata Something Else
Tabata pull ups
Tabata push ups
Tabata sit ups
Tabata squats
The Tabata interval is 20 seconds of max repetition work followed by 10 seconds of rest for 8 intervals. There is no rest between movements, only the included 10 seconds for transition.
Post total number of repetitions for each exercise
Compare to Aug 8, 2011 for most recent time done at the Hut

Tuesday’s 5pm Open Training Hour

Wednesday’s WOD at 6, 7, 9am and again at 4 and 6pm
Complete as many rounds as possible in 7 minutes of:
5 box jumps (30/24”)
90/65kg cleans, 3 reps
Post total rounds and remaining reps as well as load and any scaling

Wednesday’s Open Training Hour

Thursday’s WOD at 6, 7, 9am and again at 4 and 6pm
For time:
5 rope climbs, 12’ from seated-to-seated
75 DB thrusters (35/20#)
50 ring/bar dips
5 rope climbs
50 double DB ground-to-overheads (35/20#)
75 butterfly sit ups
5 rope climbs
Post time, load, and scaling

Thursday’s 5pm Open Training Hour

Friday’s WOD at 7 and 9am, again at 3 and 5pm
Three rounds for time of:
15 chest-to-bar pull ups
20 burpees to touch pull up bar
45/30kg sumo deadlift high pulls, 15 reps
Post time, load, and scaling

Friday’s 4pm Open Training Hour

Saturday 9:30am BiG WOD