Team WOD

Workout:
16 minute EMOM 
1 minute of Box jumps (20 inches)
1 minute of Toes to bar
1 minute of max handstand walking
1 minute of Ring dips

Rest 3 minutes Max effort L-hold

Score: 36 seconds

My husband and I stumbled upon this outdoors fitness center on our way to the beach. Lucky for us we had workout close handy so we took advantage of this opportunity. This EMOM workout came together quickly since we knew what we both wanted to focus on and had limited time since out kids were planning on going to the beach. 

The dips and toes to bar were by far the two moments I struggled most with, breaking both into small sets of 2 or 3s on the last 20 seconds of each round. 

The L-hold at the end was a nice finisher. I was happy to keep my form for 36 second and I feel like a minute is in my future once I put a little more effort in. 

Practice makes Perfect

20 minutes of Handstand walking practice

Score: 20 feet and feeling defeated

For as much time as I spend being inverted, learning to balance on my hands in not a gymnastic strength at all. I struggle with balance and breathing while being inverted.

I continue to work on my hand placement along with keeping my core tight which is getting better over time. This is going to take years to get but I enjoy the challenge in a very weird way.

Upper and Lower Body

For Time:

A) 200 Meter Run, 2 Front Squats (115 lbs)
200 Meter Run, 4 Front Squats
200 Meter Run, 6 Front Squats
200 Meter Run, 8 Front Squats
200 Meter Run, 10 Front Squat

Rest 3 minutes then………

B) 200 Meter Run, 10 Front Squats (95 lbs)
200 Meter Run, 8 Front Squats
200 Meter Run, 6 Front Squats
200 Meter Run, 4 Front Squats
200 Meter Run, 2 Front Squats

C) 10 minutes of Handstand walking practice

Score: Part A) 7:38, Part B) 6:40 C) 15 foot walk

This workout was all legs and lungs. The barbell reps were low (30 per round) and I was able to go unbroken all the way through. I will say my transitions onto the barbell was not fast especially on the bigger sets of 8’s and 10’s. The squats were not heavy at first but with the combination of running up Hill and squatting with load, my legs definitely felt like jelly when I was done.  

This is a fast sprint so every second count on this workout. Its been a while since I have done a sprit like this and it felt good to get a quick hard workout in this morning.

During my cool down I had an extra 10 minutes so I decided to work a different muscle group by doing Handstand walking. I Felt a little off today but its great to be inverted and keep practicing this skill.