Monday, October 14th, 2013

Not sure if Halsey is closed for the holiday, so this is a WOD we can do outside. 

Buy-in: Tabata (8 rounds of 20 seconds work and 10 seconds rest) Handstand holds

*Focus on ACTIVE SHOULDERS and keeping a TIGHT CORE. Think about trying to shrug your shoulders as close to your ears as possible. If you feel uncomfortable upside down, try looking "up" with your eyes at the floor (but make sure to keep your ears between your arms). Only rest your heels on the wall while keeping your entire torso extremely straight (this can only happen by keeping a SUPER tight core). Don't get lazy in the last sets and relax your shoulders or core.

**Goal: do NOT slam into the wall. Only kick up with enough force to gently rest your feet against the wall. This should be completely silent. Yes, it takes practice, but its invaluable for handstand progressions.

***This is primarily for shoulder stabilization. If you can't do a handstand against the wall, try walking your feet up the wall as high as you can while balancing on your hands and hold it for the remainder of the 20 seconds. OR practice trying to kick up into a handstand for 20 seconds.

Rest at least 5 minutes

AMRAP (As Many Rounds as Possible) in 12 Minutes

5 Tire Flips
100m(ish) run (1 lap around both buildings)
5 Tire Flips
100m(ish) run BACKWARDS (1 lap around both buildings)