physical. 10/23/14


    12 minutes of:

    12 Kettlebell halo (35lb. W, 55lb. M) or Mace 360 (10kg. W, 12kg. M)
    12 reps “GYAOTG”

    If designated weight creates/ forces a compromised position, make as minor an adjustment as needed to continue safely.

    Our “Get Your Ass Off The Ground” movements begin and end standing and, once practiced, at no time do our hands touch the floor. Today, movement may vary by round if desired. They include:

    Rocking chair

    Hip-up (Elevator/ rocking chair hybrid)
    Front roll (From and back to standing)
    – Back roll (From and back to standing)

    Complete as many rounds as possible, and hammer position and mechanics while doing so.

    Then, 6 rounds of:

    4 Dip/ Weighted dip
    2 Chin-up/ Weighted chin-up
    :20 sec. handstand hold

    Rest as needed. Add weight to dip and/ or chin-up as skill level dictates- each round should pose a significant challenge. If strong handstand position becomes unsustainable, adjust to headstand or pike hold.