12 August 2014

Happy Tuesday 7VCF Family! I know that some of you were a little upset yesterday when the WOD was not posted but there is always a method behind the madness. You all should know the drill by now. We believe in being constantly varied, preparing for the unknown and unknowable yadda yadda yadda...

 

But anywho, on to todays awesomeness! We are gonna be spending lots of time upside down today, I'm talkin Handstand Push Ups baby! We will be taking our time working our way up our progressions and focusing on that technique. You can find a short, simple little video on the kipping HSPU from Jason Khalipa here. Its gonna be all about timing that hip extension properly. This is a fairly technical movement that requires quite a bit of flexibility, strength, coordination and balance. We are excited to see what you are capable of!  

 

Lastly we want to say congrats to Steve L and Keri P for winning last weeks Dog Days of Summer Challenge! Your prizes are at the box so be sure to grab them next time you are in. They are almost certified farmers after completing the 300m farmers carry with the two fastest times. Keri even did it twice to make sure she gave herself the best shot at winning! Don't forget to check out this weeks challenge and also be sure to look at the fliers at the box and see what we have going on for Labor day, it should be a good time!

 

Now on to dat WOD doe...

 

18 min AMRAP

10 min HSPU

5 min Air Squat 

2 min Pull Ups

1 min Push Ups

*Score is total reps*

 

1 comment (Add your own)

1. D.L.S. wrote:
Certified Farmers, haha

Mon, August 11, 2014 @ 10:02 PM

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Email Us
50 Main St
PO Box 146
Cortland, NY 13045
(607) 299-4926
Open Hours:
Mon-Fri- 5:30am-10:00am, 4:30pm-7:30pm
Sat.- 8:00am-11:00am