Workout of the Day

February 12, 2016

15.4 Open Wod

Complete as many reps as possible in 8 minutes of:
3 handstand push-ups
3 cleans (185/125 lb.)
6 handstand push-ups
3 cleans
9 handstand push-ups
3 cleans
12 handstand push-ups
6 cleans
15 handstand push-ups
6 cleans
18 handstand push-ups
6 cleans
21 handstand push-ups
9 cleans
Etc., adding 3 reps to the handstand push-up each round, and 3 reps to the clean every 3 rounds.

Optional Core Workout:
If competing at Battle on the Bayou, stretch and mobilize only.

Spend 6-10 minutes on your handstands/walks by doing one or more of the following:

Practice your holds on the wall.
Have a friend hold you in a free standing handstand.
Practice your walks.


Latest Announcements


Greg Amundson travels the world to speak to businesses, athletes and teams on goal setting and living a Warrior Life. He’ll be giving a one our talk at the gym on Friday, Feb 19 at 5:30pm. All are invited. There’s no cost. Click here to register.

2nd Annual Memorial 2/20 Workout – honoring APD Heroes David Ezernack & Jay Carruth, EOW: 2/20/2003. This will be a great event and workout at 10am on Saturday, Feb 20.

[There will be no 9am class that Saturday. Come downtown to the Alexandria Police Station at 10am and jump in on the 2/20 workout.]


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