WEDNESDAY

12 minutes of Handstand Walk practice.
Start by doing Handstands on the wall, and get progressively further away from the wall. You will start having to take a couple of “steps” with your hands to get to the wall. Eventually, you will get confident enough to try some free standing Handstand Walks, without the use of the wall. The goal for today is to get at least 1 – 2 mats (4’ – 8’) of Handstand Walking, without falling. This progression is courtesy of Carl Paoli’s awesome gymnastics seminar we attended… great guy. :-)

Then…

4 Rounds For Time:

20 Double Unders (*10 Double Under Attempts*)
16 Overhead Walking Lunges (45/25)
12 Good Mornings (45/25)
8 Front Squats (165/115)


*For the Double Unders, if you don’t have them consistently enough to do t> full 20 every round, you will do 10 ATTEMPS per round. This means, you will try to get a Double Under 10 times, and even if you miss, the “rep” will count. Stay legit, and only count actual attempts. The OH Walking Lunges, and the Good Mornings, will be done with a 45#/25# plate. For the Good Mornings, hold the plate behind the neck. The Front Squats must be Cleaned from the floor, no using the rack. A Squat Clean would count as your first Front Squat, if you choose to do it.

**CHALLENGE**
We have a few heavy sandbags in the corner, behind the cubes, by the front door. They are approximately 70# bags. Let’s see if we can get a few brave souls to try the above workout with the sandbags, in place of the plate. For the Lunges, it would be held on the shoulder, or across the shoulders behind the head. For the Good Mornings, it would be held across the shoulders behind the head.