10/28/11 "Tabata Fight Gone Bad"

-Written by KC

Handstand Walk for Distance

Tammie Akau practices Handstand walking, something we do almost every day at AllStar. We focus on maintaining a hollow core, toes pointed, legs together, in the form of a gymnastics handstand. If the handstand walk is not available to you, a handstand at the wall for support is a great way to build prerequisite strength. If that is not available to you, an L-pose at the wall or with a box is a great place to start. It's important to remember that this takes steady practice, and a playful attitude!

The Sumo Deadlift High Pull

Below Ulu domonstrates the Sumo Deadlift High Pull, or SDLHP. This movement uses force and momentum from the hips to drive the load up.

The workout today involved many movements, here Marta heads outside to enjoy  box jumps our nice back alley, while Monica getts the rowing portion of the wod done. Below, the gang with Halloween inspired Medicine Balls.

Workout of the Day

Warm Up:

Run 400 m.

Group Gymnastics Drills

Skill Set:

3x 20 sec. handstand hold or walk for distance

WOD:

"Tabata Fight Gone Bad"

Complete 40 intervals of 20 seconds of work followed by ten seconds of rest. Perform 8 consecutive intervals of each of the following exercises:

Wall-ball 20 pound ball, 10 ft target. (Reps)
Sumo deadlift high-pull 75 pounds (Reps)
Box Jump 20" box (Reps)
Push-press 75 pounds (Reps)
Row (Calories)

There is no additional rest between exercises.

Each exercise is scored by the weakest number of reps (calories on the rower) in each of the eight intervals. The score is the total of the scores from the five stations.