Strength/Skill Work

4 rounds of:

• 5 Eccentric Handstand Pushups, focussing on form
• 8 DB Skull Crushers

My handstand form was pretty weak. I tended to arch my back too much. Most of the reps, I focussed on bringing my ribs in, keeping my body tight, and my hands close to the wall. The coach gave me a good cue to focus on form: lie down facedown on the mat with your arms overhead against the bottom of a wall. That’s the form for a handstand. Focus on what that feels like and keep that form.

For skull crushers, I used 12.5# dumbbells, but should go up next time.

WOD

Two 6min AMRAP WODs with a twist. Each WOD starts with a buy-in, which you have to do before you start counting rounds.

Rest 3 min between WODs

First WOD

Buy-in: 100m Bear Crawl. Then, with the time remaining:

• 100m Run
• 10 Box Jumps (24in)

Did 3 rounds, the run, and 7 box jumps in the 4th round. So close…

Second WOD

Buy-in: 400m Run. Then,

• 20 Total Walking Lunge Steps
• 10/arm DB Snatch

Got through 2 rounds plus 10 snatches with one arm.