Hey Friends!

17.3 is allllll done.  We had so many PR’s so many strangers doing burpees and so many bonus points we don’t even know what to do with them.

It’s another awesome week (and also apparently March Break) to get some solid training in.  If you havent’ booked a time to give blood yet, you might want to.  Also, if you’re O-, let me know… We can have each others backs in case either of us loses a lot of blood at some point.

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Coaches Notes:

Lots of folks working on handstands and handstand push ups lately – nows your chance to do it with a coach, or practice some new stuff maybe you hadn’t thought of (like kicking into a handstand walk through a cartwheel instead of straight up).  Have fun with it, talk to your coach and challenge yourself.  Metcon is a combo we’ve seen a good amount of (it’s hard to beat for simplicity and “cardio”) – Think about your last “Bonita” score and how many total reps it was.  Try to hit that, if you can 😉

Skill work:

Upside down practice – 12 Minutes:
Handstands (wall and freestanding), Handstand walks, cartwheels (try doing them slowly, try starting with your other hand forward), try single arm handstands or shifting your weight side to side.

Metcon – Bonita 4×100 style:

2 Minute AMRAP:
Kettlebell swings (Russian)
– Rest 1 Minute –
2 Minute AMRAP:
Burpees
– Rest 1 Minute –
2 Minute AMRAP:
Kettlebell swings (Russian/Other arm)
– Rest 1 Minute –
2 Minute AMRAP:
Burpees