6/5/18

This morning was a solid workout... really enjoyed the handstand skill work prior to the conditioning... part C was a bit rough, haven't been doing much high intensity crossfit... but overall got through it and tried to enjoy it.

A.

Strict Deficit Handstand Push-ups
6 Sets of 3 (Building in Deficit)

-2 sets w/ 25# plate, 2 sets w/ 2 x 25# plate, 2 sets w/ 2 x 25# plate + 1 10# plate

B.

Alternating On the Minute x 12 (6 Rounds)
Odd – 8 Deficit Kipping Handstand Pushups (25# plate + 10# plate)
Even – 4 Dumbbell Overhead Squats, Each Side (70/40#)

-Complete ... with lots of missed reps ... HSPU went 8/8/5/6/7/3 ... gassed out my shoulders a lot, but I was happy to hit the DB OHS in my metcons, didn't have to rely on weightlifting shoes for these reps.

C
AMRAP 4:
21/15 Calorie Assault Bike
21 Toes to Bar
21 Front Squats (135/95)

rest 4 minutes

AMRAP 4:
15/12 Calorie Assault Bike
15 Toes to Bar
15 Front Squats (155/105)

rest 4 minutes

AMRAP 4:
9/6 Calorie Assault Bike
9 Toes to Bar
9 Front Squats (185/135)

-1 Round + 15 Cals
-1 Round + 2 TTB
-2 Rounds + 9 Cals

D.
ROMWOD

-Complete