DCF CFSD Special

Shawn Johnson (2) - Handstand Ear Tap Challenge by bestofuschallenge

Warmup: 450m run, empty barbell stretching, squats, cleans, presses, etc. and one no false grip muscle up.

Did 30 mins of clean pulls focusing on keeping the bar close on the second pull. Worked from 135 to 245 and back down.

Then threw in today's DCF WOD:
3 rounds
15 squat clean and jerk 115#
400m run

16:15 - fun wod, run was slow, would have been easier with thrusters I think because I wouldn't have to reset for the jerk.

I was pretty drained after this wod, rested 30 mins then did the CFSD gymnastics class. Started off with a 450m run, then various wrist stretches, then 10-15 mins of handstand practice, which I could always use more of.

WOD was:
6 rounds with 3 min rest between rounds
1 min wall runs or hand stand hold
1 min plank/reverse plank (alternate rounds)

This is a wall run


I did about 30 seconds worth the first round and then held the hand stand for the rest of the min. Rounds 2-4 I just held the hand stand for as long as possible, ~30-45 seconds. Wrist strength/flexibility was the most limiting factor, doing the planks didn't help either. Rounds 5 and 6 I lasted about 10-15 seconds before the wrists felt like they were going to snap. Got all the planks done unbroken which I'm happy about cause they were hard as f. Definitely working on this again next time I'm staying at a hotel with a crap gym cause all you need is floor and a wall.