[youtube=https://www.youtube.com/watch?v=fdWDvH8AITU&rel=0]
Skill Work
Handstand Practice (wall walk chest-to-wall, kick up back-to-wall, freestanding, or walking)
WOD
Level 1
- On the 1st minute do 2 Ring Row, 2 Push-ups, and 2 Lunges per leg.
- On the 2nd minute do 4 Ring Rows, 4 Push-ups, and 4 Lunges per leg.
- On the 3rd minute do 6 Ring Rows, 6 Push-ups, and 6 Lunges per leg.
- … Proceed until time runs out in the minute.
Level 2
- On the 1st minute do 1 Muscle-up and 1 Pistol per leg.
- On the 2nd minute do 2 Muscle-ups and 2 Pistols per leg.
- On the 3rd minute do 3 Muscle-ups and 3 Pistols per leg.
- … Proceed until time runs out in the minute.
Cool-down
- Run 800 m at a medium pace, focusing on good technique and proper nose breathing.
Lvl 1: 4 rds + 14 lunges
First attempt at muscle-ups for reps. 4 rounds and then death. 6 am workout was a nice change though.
Also, used a box for the pistol squats
L1: Not sure if I call it 6 or 7 rounds. (In the seventh minute made it through 14 ring rows, 14 push-ups and then did 15 lunges out of the 28)
6 rounds + 6 muscle ups + 1 rip 🙁
w/ bar muscle ups and pole assisted pistols
Taylor inspires with her handstands!!! AND, bar mu’s!