Dead Legs

OK so this was posted as a workout on the crossfit main page and it was bloody killer so I thought I would post it again here (probably against all types of rules) as well as what else I did.

I call this Dead Legs, because it's been 3 days and my walking is slowly deteriorating!

Repeat three times, for time:

50 meters walking lunge

100 meters broad jump (some people call this a frog leap, same thing basically)

200 meter spring

I added to this some upper body that goes little something like this:

7 rounds of:

- Hold Handstand against wall for 30 seconds (but on each successive round try to increase the hold for 15 seconds so that on round two you hold for 45 seconds, round 3 = 60 seconds and so forth so that round 7 = 2 minutes and 15 seconds

- as many handstand pushups that you can do

Repeat for 7 rounds.

When you are done that do 100 repetitions of BICEP to REVERSE GRIP OVERHEAD PRESS as quickly as you can. I used 65#, but use what you think you can complete. This looks and feels strange. You curl the barbell normally so that your overhead press is reverse handed. This should fire up your anterior deltoids and biceps. This video demonstrates it nicely: http://revver.com/video/1620697/barbell-curl-and-press-hybrid-exercise-combo/

Good luck!