In light of yesterday's metcon WOD, click here to see Jason "Rhabdo" Kaplan doing "Fran" in an amazing 1:53.
Weighted Pull Ups 5rm (Or practice pull ups if you can't add weight)
Practice Handstand Push Ups, Handstand Holds, and/or pike push ups in between sets of pull ups.
3 Rounds for time of:
-50 back extensions
-50 sit ups
For the SWOD, alternate between sets of pull ups and sets of handstand push ups (HSPUs). On the HSPUs, don't go to failure, just get used to the movement. If you can't do one, just hold yourself in the handstand position against the wall to get used to being upside down. If you can't do handstand holds, do pike push ups, which will be demonstrated. A metcon WOD is coming tomorrow that will involve HSPU's or a proper substitution, so don't wear yourself out on these, but practice the technique.
For the Metcon WOD, 800m is two laps around the parking lot, hugging the outside curb the whole time. For the back extensions, the GHD machine will be the most difficult variation. Substitute "Superman's" on the Abmats if needed. Use the Abmats on the Superman's to increase the range of motion. The sit Ups can also be done on the GHD if you want to make things harder on yourself. Otherwise, do Abmat Sit Ups. bc