Take 25 minutes and work on handstands
Then do 5 rounds of
Then do 21-15-9 of (Diane):
Results: Slight improvement with the handstands, platewalks were more stable, kickups more controlled. L-sits still need work. For Diane finished in 9:42. Compared to last time I did this workout @155lbs it was a big improvement (finished in 11:00 last time).
EMOM for 9 minutes do the following:
Then do 5 rounds of (also taken from CF Invictus):
Results: Have been neglecting my handstand work for the past month so part 1 was harder than expected. Part 2 did 45lbs/15 T2B, 65lbs/15, 75lbs/10, 80lbs/10 and 95lbs/10. At 10 reps per round 95lbs was hard.
Not for time do 5 rounds:
Then for time do alternating ladders of
Results: For the metcon 12:39.
Warm up with 100 double unders then 4 rounds of
Increase the weight of the plate each set. Stretch and roll shoulders and back between sets.
Then not for time do 4 sets of
5 x Overhead Squats increasing weight each round
Then for time do 10 rounds of the following:
Results: Warmed up with 10, 25, 35lbs plates for the walking lunges. Thought it would help with the squats but was still stiff and weak :-(. For the overhead squats, ended up doing 45, 50, 65, 65lbs. All were hard. Metcon in 24:53.
Take 15 minutes and work up to a heavy:
Then, AMRAP in 18 minutes of:
Results: For the Front Squats got up to 3 x 200lbs/91kg. For the metcon did 1 round plus 21-15-9-111 reps (total 401 reps).