23 Dec 14
Skill Session: 15:00 Handstand Practice. Practice various progressions to work into a Handstand hold against the wall. Advanced athletes can practice free standing Handstands.
4 Rounds (not for time):
- Double Under X 50
- Windmill X 5 each side @ heaviest possible
This is a pretty short Conditioning session, on the heels of yesterday’s “12 Days of Christmas” WOD. The challenge here is to work on the skill of unbroken DU’s, and then maintain a sense of calm and focus while using as much weight as possible on a technical “grind” lift – the Windmill.
3 rounds of:
- Plank Walk Up X 5 rounds – maintain a strong midline throughout, i.e. no sagging at the shoulders or hips!
- Hip Raise aka “Toes to Sky” X 15 – don’t “thrust” on these. It’s a controlled hip raise.
- Pigeon Lunge X :30 each side