Skill work of your choice, plus a conditioning workout from earlier this week OR an entire workout from earlier this week.
**This is just a reminder that morning and noon classes are cancelled Wed/Thurs/Fri this week.
For those of you who can’t make it in to the evening classes, here are some workout options:
1. Warm up, do some wrist and shoulder mobility, then work on handstand technique (3xME holds facing the wall, heel pulls, etc.), then do 50 burpees for time. Finish off with 3xME hollow hold, alternating with arch hold (superman).
2. Warm up, then do 2×10 squats facing the wall, with your feet as close to the wall as possible. 7 rounds for time of: 10 lunges (total or per leg… or if you want a real challenge, do 10 jumping split lunges (total)), 10 pushups, 10 situps. Finish off with 4 (at least, but up to 8) sets of Tabata (20 sec work, 10 sec rest) crow stand.
If you need more ideas still, do a search for “travel WODs” online.
Did Thursday’s workout.
A. 11 x 2 x 185#, paying particular attention to staying tight in my upper back. Work in progress.
B. Used 45# KB for the DL (tough and 10# heavier than last time) 35# DB for the PP (also tough, especially after this week!!!) and did foot assisted negatives.
C. Hollow holds 30-40 seconds/round, 20 extensions per round. Extensions got easier after my quads were mashed during the first round and sort of loosened up.