Take 20 minutes and work on Handstands… free standing handstands, handstand hold, plate walks, etc.
Then AMRAP in 20 minutes
Results: Handstands going OK. Spent most of the time just trying to do a freestanding handstand. Finished with 2 x 30 second handstand hold against the wall. Metcon 3 rounds plus 47 reps.
Three rounds for time of
Then 3 sets of
Results: Metcon in 9:50. Forearms were the limiting factor…
Sunday night workout… quick but effective.
3 rounds of
Then for time
Results: Metcon 7:45.
Every 60-90 seconds for 10 rounds
Then 3 rounds for time
Results: I rested the full 90 seconds for the Bench Press but that might be too slow. Either rest only 60 seconds or increase the weight if it seems too easy. For the Metcon 11:13.
Taken from the CF Invictus WOD from August 28.
3 rounds for time
Then 3 sets of
Results: Metcon 6:19. Should have been better but had trouble with Double Unders. For the second part used 65-75-80lbs for the SLDL and Glute Bridges.