19 February 2009

THURSDAY 090219

CFTS WOD:

For time:

50 Ring Dips
Run 400 meters
50 Push-ups
Run 400 meters
50 Handstand push-ups
Run 400 meters

Push-ups are honest push-ups. Handstand push-ups are "nose to floor".

BEGINNER'S WOD (Day 12 of 30):

For time:

15 Handstand push-ups
Run 400 meters
25 Dips
Run 400 meters
50 Push-ups
Run 400 meters
25 Dips
Run 400 meters 
15 Handstand push-ups
Run 400 meters

Push-ups are honest push-ups or knee push-ups depending on ability, Dips should bend the elbow deeper than 90 degrees and Handstand push-ups are "nose to floor".  If you can't do a handstand push-up do a butt-in-the-air push-up (putting more weight on your shoulders and less on chest).  Play around with putting your feet on a box or bench to vary the load.  As a last resort do shoulder press, go as heavy as you can and still able to complete sets of 5.

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