Push press 7-7-7-7-7, one minute handstand
Push jerk 5-5-5-5-5, one minute handstand
All rounds must be unbroken. Penalty for every broken round is 2 minute handstand. Weights should be 75 to 80 percent of single rep max.
Don’t forget Cooper’s Run this Saturday, July 31, 2010. Come run for Cooper and see Orem Firetrucks, police and Air med too. Wear your VCF shirt.
Oooooooo, me likey!
I can already feel my legs cramping up. I have a bad feeling about trying to get out of bed tomorrow.
So how exactly does this WOD work? Do you do the it just like a regular load day and then immediately do the handstand after?
Wade
I agree with Wade. I’m not sure how this is suppose to work. Is the whole thing timed or just take sufficient rest between sets to get through unbroken?
Is it bad that I’m not not sure exactly how it works either? I think it should be a one minute handstand after every set of 7 and after every set of 5. That sounds like fun.
I know I am going to regret it tomorrow but I kind of like Will’s thinking.
Hey while we are at it lets though in a couple 400m runs??
Sorry throw*
My body hurts, and I learned how to do handstands yesterday. This shall be interesting.
:p
Oh, and Jeff, if we’re throwing in some runs, why not add a few hundred burpees for good measure?
I like how you are thinking add 400m run plus 30 burpees per round??
oh congrats on the handstands….
Congrats on the handstands Anne! Looks like you will get to do a bunch more tomorrow!
Ok, sorry for the confusion. It is a regular load day. Working up to 75 to 80 percent. Breaking up a set means putting the bar on the rack. After all your push presses you do a 1 minute handstand. After all your push jerks you do a 1 minute handstand. If you break up your set you have to do a 2 minute handstand. If there are any more questions please let me know. I spoke to Will this morning and explained it to him so if you go this morning he should be able to tell you how to do it.
Also we have a few new people that are going to start to coming to the gym. Please make sure they feel welcome. If you don’t make them feel welcome we will have to make a new rule that if you don’t say hi to someone new or someone you don’t know you will have to do 10 burpees.
Have a great day!
This is gonna hurt!! Thanks Jayson..today I can barely walk and after this workout i don’t think I’ll be ale to raise my hand:) VCF Rocks!
I love all the posts….you all crack me up….trying to make the wod harder than it is. hahaha. I dare you to add 400m runs and burpees! Today’s wod will be fun. Make sure to foam roll those sore legs today.
Arms are sore, legs are sore, who knows what will be sore tomorrow and thanks to some genius weight choices on my part I ended up doing an extra 2 minutes of handstands. Good WOD!
Nice work to all the folks this morning. It was cool to see the smile Amanda got on her face on rep 4 of a PR set when she knew she owned it. Just as motivating to watch Tom when he was doing his penalty time and was on the verge of giving up but decided to yell like a banshee and gut it out. Sounds corny but it’s those moments that I believe make it worth it for the trainers. Thanks guys and gals.
Let me just warn the afternoon folks, you do NOT want to get any penalty time. That much handstand time will leave you shaking.
Great job Amanda, you did awesome this morning! Like Will said, it was fun to see your face when you knew you had it.
Thanks Will and Jeanie, I had a huge breakthrough and it was such an awesome experience! You guys rock!