Posted on

November 7, 2013

Skill

3 x through each 

1 Minute Handstand Hold
1 Minute Plank Hold
1 Minute L-Sit

Rest as needed 

Talk to your coach about scaling each movement up or down! If handstand holds against the wall are not challenging maybe it’s time to start working on your freestanding handstand! 

WOD

AMRAP in 12 Minutes 

15 Kettlebell Swings 24/16kg
10 Thrusters 95/65lbs
200M Run

Off Ramp WOD

15 Kettlebell Swings 
10 Air Squats or Goblet Squats
200M Run

First master the squat itself before moving on to thrusters.  Start with air squats to a target and add some weight when ready.  Knees tracking over feet, Torso upright.  Make sure that your hip crease is below the top of the knee at the bottom of the squat for every rep.  Do not add weight until you are able to achieve that standard.