WOD
AMRAP 10 mins
5 Handstand push-ups
10 Front squats at 95lbs
15 Box jumps 24" box
Panther CrossFit substitute WOD
2 rounds + 3 HSPUs
Haha. Shoulders were pretty sore from yesterday, couldn't do the HSPUs really at all. I did the first two rounds in a little under 5 minutes and spent the remaining 5 minutes looking at the wall and doing 3 HSPUs and failing a lot of reps. Gotta keep working on it.
Skills
Double unders
DOW (no, that's not a typo)
ReplyDeleteWinterguard 12-8:
30 min - Stretch
90 minutes: Pilates, dance block, crunches
1 hour flag block - basic spins, tosses, etc.
45 minute rifle block - 1000 spins, 100 push-ups (200 right, 20 pu, 200 left 20 pu... etc.), basic spins, and tosses. Got up to triples, still can't get a 4.
45 minute saber block - 100 spins each hand, basic spins, blade tosses (up to a triple), and regular tosses (got out a couple 5's today)
After dinner we just did staging to get caught up. Almost to the end of the song :)