After doing a rough workout Sunday and then FGB Tuesday, you would have thought Thursday would be a bit lighter, right? Well, that’s not how CFDC works!
Warm-up: On the Court~!
15 Wall Squats*
*Face a wall. With your hands up and your feet as close as possible, perform a squat. Focus on pulling your hips away and maintain that upright position.
Skill Work: The Handstand
There was a request to work on handstands. After going over the two main ways of getting up against the wall (kicking up or walking your feet up), we had a little Handstand showdown to see who hold that position the longest.
Workout: Complete for time:
20 DB Thrusters
Lunge mid-court and back
15 DB Cleans
10 DB Snatches per side
15 DB Push Presses
Overhead Lunge (hold one DB in one arm one way, then hold it in the other hand when returning).
10 DB Man-Makers*
*This was completed as soon as you finished your two rounds. Man-makers = drop into a push-up position, push-up + row one weight, push-up + row the other weight, clean the weight/stand up, press one weight and then press the other weight.
Isn’t it amazing that this was only ~30 minutes of work? Great work from everyone as usual!