Tuesday Workout: HS Skill Work, AMRAP

SKILL

Handstand Skill Work

Spend 5-10 Minutes on Either Skill Option Prior to WOD (options listed in order of difficulty)

• Option A: 3 sets of 30-45 second Front Leaning Rest (on rings or paralletes)
• Option B: 3 sets of 10-30 second Handstand Hold (belly to wall)
• Option C: 3 sets of 10-20 shoulder taps in handstand against wall (belly to wall)
• Option D: 3 Sets of max effort freestanding hs hold (if you have a 10+ second hold), or HS Walking Practice

WOD

Level 1

AMRAP 15:

• Run x 250m
• Dumbbell Push Press x 10
• V-Up x 15

Level 2

AMRAP 15:

• Run x 400m
• Push Press (135/95) x 10
• Toe to Bar x 15

ANNOUNCEMENTS

• BEST OF C-VILLE!  We need your support!!  Please head to http://www.c-ville.com/nominate/ to nominate CF Charlottesville for Best Gym under “Niche Fitness Studio.”  Also in the running from our gym: Scott Linton (best personal trainer).  Show some support for Jacob “Getty” Goedken and give him your nomination as well (best chiropractor)!