05 March 09
Thursday
WOD
Ring work without the rings
3 rounds
2 rounds with a 1 minute hold at each position (continous clock similar to fight gone bad) and a 1 minute break between rounds
Weight (men 10lb dumbbells/women 5lb dumbbells)

Final round 1 minute hold at each position and 1 minute break between holds
Weight (men 20lb dumbbells/women 10lb dumbbells)

Scoring: Each time a position is compromised is considered a foul. It will be considered a foul if it takes you longer than 5 seconds to get into position. A score of zero would be considered perfect, just like golf, the lower the score the better.


Handstand hold (figure 1)
Iron Cross hold (figure 2)
Planche hold (figure 3)
Lever hold (reverse of the planche hold and similar to a superman except the hands will be by the side with dumbbells)

Figure 1 Hand stand hold

Figure 2 Iron Cross Hold

Figure 3 Planche hold

This is a little different than normal so if you have any questions, please post them to the comments and I'll answer them before the morning.