2 May 2017



Workout of the Day


20 Minute AMRAP

10 strict knee to elbow
20 alternating pistols
10 handstand pushups

You'll spend some time before the WOD refining your handstands. This Workout may look very intimidating as it calls for three high skill gymnastics movements. If you don't yet have one, two, or even any three of these, don't worry, you'll still, as usual, get a great and fun workout in. Here is what I might do for a scaled version of this so that I can still get some quality time in with gymnastics movements for those 20 minutes.

Workout of the Day

20 Minute AMRAP
10 Strict knee raises (knees up higher than hips)
20 Alternating Pistols to a box OR 20 Alternating Lunges
10 Dumbbell Shoulder Press

I like this for a workout because you're getting in some good mid-line action with the knee raises, building those buns with the pistols or lunges and getting some vertical/overhead pressing with the dumbbells. It meets all the same demands as the original wod, just in a different way.

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50 Main St
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(607) 299-4926
Open Hours:
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