SKILL: PISTOL SQUATS + Handstand Hold
Here we are with another two-for-one on the skill work. I have found that a lot of people are needing a bit more direction with the skill work now that we are all getting more proficient with these movements. If you are content to just use the given time working through progressions, I’m fine with that. If you desire more structure, instead of just practicing the movements, how about we put a ‘mini-WOD’ into play? Keep reading for some ideas…
5 ROUNDS (not for time)
10 Pistol Squat
Handstand Hold
*For the Pistol Squats, use whatever scale or modification you have used for the past few months and are comfortable with, if need be. For the Handstand Hold we can do a lot. You can hold a handstand off of a box/wall for a certain time domain (30 seconds? 45 seconds? 1 M?). You could also practice a freestanding handstand hold without a wall. Or, throw some tricks in for good measure. Shoulder taps off of a box/wall, around the world on a box, walking your hands up and down off of plates, the possibilities are endless. If you are a handstand walk person you could do that, too.
WOD: 12 M AMRAP
9 DB Front Squats (50/35 x2)
6 HSPU
Don’t forget, the final Open WOD (19.5) will be released at 7:00 pm tonight! Please join us to watch the live stream. There is a live stream out of Miami that has Tia-Clair Toomey against Mat Fraser. That will be a pretty fantastic match-up to watch!!! We will have light snacks and drinks and will plan to live stream the announcement as soon as it starts. Remember: 6:30 pm class starts with the WOD and can choose to do the finisher at the end or watch the live stream!
