Coach Pierre, dead centre, representing Capital CrossFit and Canada in Ann Arbour (that's dead center for y'all americans).
Skill: Handstands - Takeoffs, Landings, Static Holds against the wall face in and face out, and handwalking.
Strength: Farmer's Walk. Grab some heavy dumbells/kettlebells, warm up to find a heavy weight, then go for three maximum efforts: both hands, weak hand only, strong hand only. This week is strongman week. Hopefully Steve Stackpole will chime in with some good advice.
WOD: "Tabata WTF?"
Wall Ball 20# 10 foot target
L-Hang
Sumo Deadlift High Pull 75#
Burpees
The Tabata protocol can be applied to just about anything. a 'tabata' is eight intervals of maximal effort - 20 seconds work followed by 10 seconds rest. The above workout will take 15 min 50 seconds to complete. Your score for a tabata interval is the reps of your worst set. e.g. let's say my worst wall ball interval is 10 reps, my worst l-hang interval is 5 seconds, my worst SDLHP is 11 reps, and my worst burpees is 4 reps. My total score for Tabata WTF is 30.
