Three rounds for time:
Run 400 meters
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Handstand push-ups
Two minutes of cardio (your choice), samson stretch, CFWU x 3 (x 2 if in first two weeks of WODs)
Three rounds for time of:
Run/walk 200 meters
12 Kettlebell swings, 5-10 pounds
6 Pike push-ups or dumbbell shoulder press.
Post time to comments.
If you don’t have a kettlebell, you an use a dumbbell or make your own by filling a gallon jug with water or sand. The pike push-ups are in the demo video below or sub dumbbell shoulder presses using a relatively heavy weight.
Handstand Push-up Variations…[wmv]
All videos are the courtesy of http://www.crossfit.com.