Body Weight Workouts - Series 1, Week 2, Day 5

WORK:
10 Minutes on Handstand Push-Up Progression
http://gymnasticswod.com/content/handstand-against-wall-progression-pt1

INTENSITY:
Rest Day

RESET:
3 Rounds, for quality:
Max Time Bar Hang
10 Reps, Split Squat Jumps
60 Seconds Shoulder Opener*
10 Reps, Elevated Push-Ups
60 Seconds Squat Bridge

Then:
1 Mile Jog

*Shoulder Opener - using your shoulder pass through pole, put one end of the pole on the ground. At shoulder-height, grab the pole and set it out at full arms length. With your feet just outside your hips, relax your shoulders, and lower you head through your arms. Relax everything but your grip, let the weight of your upper body open up your shoulder joints.

Body Weight Workouts - Series 1, Week 1, Day 5

WORK:

3 Rounds, 20 Reps of:
Superman Rocks
(From Gymnastic WOD)

INTENSITY:
For time:
25 Handstand push-ups*
50 Toes-to-bar
Run 800 meters
75 Elevated Push-Ups
100 Bench Dips
150 Double-unders

*If you can not do HSPU, do push-ups with your feet elevated on a curb, chair, or table.

RESET:

10 Spiderman Lunge and 10 Second Hold (each leg)
3x10 Reps V-Ups