Two out-of-class workouts this week:

WOD 1: Tens
7 RFT:
10 Wallballs, 20/12 lbs
10 Push-ups

WOD 2: Around the Rugged Rock
10 RFT:
10 Thrusters, 75/45 lbs
Run 2 laps around the purple stripe

Other work:
Do one max set dips. If you’re already able to do 10 consecutive bar dips, do ring dips. Use a band if you can’t get more than five.

Also, choose one of these options, focusing on skills you’re trying to pick up …

  • If you’re working toward skill points in a particular lift, you may do 5 heavy sets of that lift (e.g. 5-5-3-1-1, or 3-3-3-3-3)
  • Work on double-unders for 10 minutes. Count your reps. Try to string together double-single-double-single or similar patterns in order to keep the rope moving.
  • Three rounds for quality:12 pistols each leg (or pistol progression) (alternating legs); 9 hip-back extensions
  • 10 minutes handstand practice—this could include working on freestanding handstands, handstand push-ups (kipping or no), and/or handstand walks

If you’ve done all those, you can do one of the “Big Tent” workouts.

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