Take 15 minutes for handstand practice (getting to be a routine).
Then 2 rounds
Then 21-15-9 of
Rest 2 minutes then 21-15-9 of
Results: Handstands continue to improve. Used 14kg then 16kg for the TGUs. Metcon 1 – 4:59. Metcon 2 – 5:19.
Spent time working on my Clean skills after watching this Instagram post.
Then 3 rounds of the following complex
Then 5 rounds of
Then two 4 minute, 20/10 Tabatas, rest as needed between.
Results: Foot movement was good with lighter weights, with heavier weight noticed that only my right foot moved. I also widened my grip so that the bar sat higher in my hip crease rather than on my upper thigh. Power Cleans and Cleans 65-75-85lbs. Squat Cleans 95-115-135-155-160lbs.
5 rounds
Then 5 rounds for time (taken from Street Parking).
Results: All as prescribed… Metcon 20:04 (Street Parking target is 20 to 28 minutes).
Take 15 minutes and work on Handstands.
Then every 2 minutes for 10 minutes
Then 5, 2 minute rounds of
Rest 1 minute between rounds.
Results: Bench Press 140-160-185-195-205-210-220lbs. Metcon 8-8-8-7-7 HSPU. All but one Double Under round were unbroken!
3 sets of
Then every 2 minutes until failure (taken from The Box Programming Instagram WOD)
Then 3 sets of L-Sit progressions (inspired by Achieve Fitness)
Results: Liked this workout, something very different from all the weight lifting. Metcon: 6 rounds plus 15 T2B (completed round of 16).
Full disclosure: I took a 45 minute conference call between the Metcon and the Pike Lifts, so was well recovered from all the Toes to Bar.