SKILL
Spend 10 minutes working on Handstands
Notes: This week, add in shoulder touches (belly to wall) and handstand walks if you’ve had a chance to work on static holds against the wall
WOD
Level 1
Row x 500m
Then, 3 Rounds of:
- Russian Kettlebell Swing (30/15) x 20
- Abmat Sit-up x 15
- Goblet Squat (30/15) x 10
Level 2
Row x 500m
Then, 3 Rounds of:
- Kettlebell Swing (53/35) x 25
- Abmat Sit-up x 20
- Goblet Squat (53/35) x 15
WOD: 9:37 (45# Russian swings, 35# goblet)
Also worked on freestanding handstands. Word to the wise: know how to gracefully fall out of one of these and/or have the squishy gymnastics mat nearby. Otherwise, you might end up knocking your wind out and/or slamming your back/head into the ground. I definitely don’t have first-hand experience with this…
*whistles, backs away slowly*
HS: shoulder touches; really?
WOD: 9:00
HS: Seeing progress.
WOD: 8:31 (Lvl 1: 30# KB)
HS: hold attempts and touch attempts (or really just slightly shifting weight without panicking)
WOD: 8:54rx
8:58
HS: Shoulder Touches
WOD: 8:20 rx
11:13 🙁
8:06 rx
8:18rx
hs walks, kipping hspus
7:47 rx
U killed it Taylor…awesome time
hs walked the length of the gym – thanks for the support, noon class 🙂
wod 9:50 rx
So cool Jess…u’ll have to teach me
Jess’s walks were perfect!
7:44 rx
WOD: 8:11
10:10 RX
8:32 rx
HS: three small hand walks 🙂 and a three second hold. HSPU still looking weak
WOD: 7:47 rx (had to keep up with Taylor)
HS Holds against the wall
8:18
HS: I did the ring planks (fun times)
8:57 (25 pds)
8:55 but I went pretty light on the KB. 45 I think?
@ Crossfit VA Beach
Lots of Front Squat
115# x 5, 125# x 5, 135# x 5, 145# x 5, 155# x 5, 165# x 6,
then 1 min ea. plate holds @ 25# and air squats x 4 rds.
9:28