Saturday 5.28.11

For goblet squats, hold the KB as if it were a goblet of mead.  Focus on sitting back and trying to keep the KB close to your body.  The KB handle should be held just under your chin.

SWOD: 

- 10:00 of Free Handstand Practice.  Spot each other and try to do these off of the wall, with one partner holding the ankles as needed.  Work on keeping your whole body tight, in a hollow position, and finding that balance point.  Summersault or cartwheel out of your handstands.

Metcon: 

5 Rounds for time of
- 15 Ring Rows
- 15 Goblet Squats (heaviest KB possible)
- 15 Push Presses (95/65 taken from the ground)

For the ring rows, your feet should be on a box that is the same height as the rings.  Scale down as needed by lowering your feet.  Use the heaviest KB possible for the goblet squats.  For the push presses, clean the bar from the floor on the first rep and then complete the push presses.  Hint:  The fewer breaks you take during the push presses, the fewer times you have to clean it!

Post your longest free handstand hold and metcon times to the comments section!  bc