heathermisfit

Coach Heather is showcased on the MisFit Toys Throwdown site today! Go Heather! For those who are interested, here is their post:

"Only a couple of weeks left to register for the 2015 ‪#‎MisFitToysThrowdown‬ at the discounted price! Take advantage while you can...and get ready to ‪#‎wodforacause‬! We hope to see you all back this year!"

Be sure to do your ten minutes of pre-class dynamic flexibility work

1. Front squat

  • 2-2-2-2-2-2

2. Technique review: building the handstand push-ups. Down dog pike push-ups, pike push-ups from box, handstand push-up, kipping handstand push-up.

3. Five minutes deliberate practice of Push Away from Object (vertical, inverted, dynamic) exercise of your choice.

4. ”Diane”

21-15-9 reps for time of

  • Deadlifts
  • Headstand Push-ups

Level III: Your goal is to get 45 deadlifts and 45 handstand push-ups in under 6 minutes. Deadlifts @ 225/150lbs, HSPU to floor (if you plan on kipping, use the red crash mats).

Level II: deadlifts @ 60% of today's 1RM (up to 225/150lbs). Headstand push-ups to no more than one Abmat--otherwise use some version of the pike press. Structured as follows:

AMRAP :75 deadlifts. If you get to 21 before time is up, move on to...

AMRAP :75s HSPU. If you get to 21 before time is up, move on to...

AMRAP :60s deadlifts. If you get to 15 before time is up, move on to...

AMRAP :60s HSPU. If you get to 15 before time is up, move on to...

AMRAP :45s deadlifts. If you get to 9 before time is up, move on to...

AMRAP :45s HSPU. If you get to 9 before time is up, you're done.

Level I: six rounds not for time of 5 deadlifts and 5 pike presses or dumbbell presses. Rest 30s between sets.

Have fun!