Tabatas alternating:
- Pushups
- Ab work
Then:
- Wall handstand holds: 3x
4 rounds of:
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.
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
Buy-in: 100m Bear Crawl. Then, with the time remaining:
Did 3 rounds, the run, and 7 box jumps in the 4th round. So close…
Buy-in: 400m Run. Then,
Got through 2 rounds plus 10 snatches with one arm.
Climbed at PRG for at least an hour. Finally sent the red V4 in the back, started working a fun pink V3 on the right and the white V5 in the back (same wall as the red). The pink route is gonna be great work for grip strength. The white is tough but fun, and plays to my strengths of being tall.
Afterwards, worked on my handstand in the flat area at the front.
30 min bike ride each way.
1 min handstand (4 tries). Kept my ass tight and body straight.