SKILL
Spend up to 10 minutes working on handstands (i.e. freestanding, belly to wall, one foot on wall, etc.)
WOD
In Teams of 2, AMRAP in 15 Minutes of the Following:
P1 – Sandbag Run (50s/30s) x 400m
P2 – AMRAP of:
- Push-up (hand release) x 10
- Box Jump Step Down (24/20) x 10
- Kettlebell Swing (70/53) x 15
- Abmat Sit-up x 15
Notes: Once P1 completes run, P1 and P2 switch and P1 does AMRAP above while P2 runs 400m with a sandbag (pick up wherever your partner left off). Score is number of rounds and reps completed at the end of 15 minutes. Scale as needed.
ANNOUNCEMENTS
CFC Goes To The Charlottesville Dogwood Festival BBQ & Fireworks Night
Handstands getting stronger. Thanks for the tips Martha.
WOD w Demetrius: 5 rnds even
WOD: 7+20 with Kerry rx
Cory and I: 6+4
Hdstd: freestanding and press progressions
Wod: 7+30 team Jess
(I scaled down to 45#kb and up to 24″box)
WOD: 3+8rds
Solo
with Lauren 🙂
8 rounds (35# kb, 32# sb, 20″, I finished our last 400m at ~16 min)
solo –
400m run (no sandbag)
2 rounds (53# kb – 10 reps)
400m run
2 rounds
finished in 14:30ish