Spend 20 minutes working your handstand with a spotter. Your goal is to work on maintaining a better position over a longer time. Come down if you start to break at the shoulder, spine, or hip.
As many rounds as possible in 16 Minutes of:
20 Sit-Ups to Target
15 Box Jumps, 24″/20″
10 Push-Ups or Ring Push-Ups
Sit-Ups terminate when both hands touch a target placed just beyond your feet. Elbows must finish above knees
Box Jumps are 2011 Games Standards
Post rounds and Rx to comments.
By David Osorio
(reposted from WOD 7.3.11)
Today’s workout contains 3 calisthenic movements in addition to a run. The advanced version which is posted above contains 288 repetitions in total. That’s 288 opportunities to ingrain and develop the motor skills and strength required to successfully perform these seemingly simple movements. Will your first push-up look like your 96th? Will your 144th air squat include planted heels, full depth and a neutral spinal position? Range of motion is only one component of functional movement. When you initiate a movement, what happens between the start and finish dictate the adaptation you’re pursuing. Soft technique builds soft athletes. Lazy attention to details builds laziness inside and outside the gym. Virtuosity is defined in Gymnastics as “performing the common uncommonly well”. Will you settle for mediocrity today, or will you pursue virtuosity? No opportunity is too small!
If you could travel back in time to when you were 15 years old, what advice would you give yourself?