Captain America WOD

Complete 5 rounds:

Handstand Hold - 30 seconds
Max Handstand Push Ups 11, 9, 13, 10, 11
Static Pull or Chin Up Hold at top - 30 seconds
Max Strict Pull or Chin Ups 15, 15, 11, 11, 10
Hold Top of Ring Dip - 30 seconds
Max Ring Dips 17, 15, 12, 12, 11

*Perform isometric hold for 30 seconds, kick down, shake out your hands and perform max reps of given exercise.
*There is no time component for this workout other than the 30 sec holds.
*The goal of this workout is to develop stability in these movements through the use of isometric holds

I loved this WOD.  It defiantly puts a swell on.  I felt like Captain America after he stepped out of the capsule for the first time in his new body.  It is set up for full recovery but I kind of timed my recovery so I would be done before Jenni brought our circus to the weight room.  This is how I did it...

• Set up the watch on 30 second intervals
• Started isometric hold the instant the watch first beeped and kept it until it beeped again
• Shook out arms while the watch was beeping (it beeps for 10 seconds)
• Did the burn out on the exercise
• Rested the amount of time it took the watch to beep twice and started again on the third beep
• Rested for three or four beeps after each round

I did go a little longer on the rest times for the last round because I could tell I was going to finish before Jenni and the kids showed up.  When I do it again, I am going to measure my rest time more closely.  I think 90 seconds between sets and three minutes between rounds will work best.

I did 6 50m sprints on the minute after Jenni and the kids left.  One side note Jenni PRed on deadlift at 170lbs!