Can’t see progress, without putting in the work.
Wednesday’s Training Intent:
– Skill: Spend 10 minutes refining either your HS Hold or Walk. Between sets we’ll perform some assistance work for the back and abs.
– Metcon: Today you should be able to sustain a 75% effort for the entire workout meaning your reps output should only drop off slightly each set. Don’t worry about your score today, worry about performing each movement perfectly.
Handstand Walking or Handstand Hold
*Spend 10 minutes practicing today.
*In between sets perform a 10s L-Sit OR a 10s Hollow Hold + 10 Banded Pull-aparts
5 Rounds of 40s work/20s Rest for max reps:
1a) Wallballs (20, 14)
1b) Box Jumps w. step down (24, 20)
1c) Handstand Walking or Shoulder Taps
1d) Russian Twists w. a plate (25, 15)
1e) Max Calories Bike, Row or Ski Erg
*Score = total Wallballs + Calories
L2: (14, 10) (20, 15) (15, 10)
L1: (10, 8) (20, 15 Step-ups) (10, BW)
BACK + QUADS:
1 Rounds of:
60 Double KB Rows
60 Double KB Front Squat
*Use two light KBs and be smooth with each repetition ie. slow + controlled.