Fitness - Two-A-Day, Level 2 Skills (Back lever success!) & Met-Con Classes, 3/20

Level 2 Skills Class:
We started the level 2 skills class with a lot of wrist mobility and shoulder warm up. We then got into some front really slow and controlled hanging leg raises and ab work in the handstand position. From the handstand position we'd post our back against the wall and lower our legs to a pike, then raise them back up until our heels were on the wall. The goal is to pivot at the hips and not let your back pull off the wall.

After the ab work we got into some from and back lever development. And for the first time I was able to nail and hold a back lever! I'm really excited to keep this gymnastics work going. The back lever felt great to pull off, I hit the position and held it for about 3 seconds. This got me really excited.

With the last bit of time we did a little AMRAP.

WOD: AMRAP in 10 minutes of
1 rope climb ascent
3 skin the cats
7 kettle bell dead lifts - 2, 32 Kg bells

Score/Time: 8 full rounds
Calories burned: 582


Level 2 Met-Con class:
We hit up a short, but heavy chipper today in the 21-15-9 format, sort of.

WOD:
21 Dead lifts - 118 Kg (260.1#)
21 handstand push ups
15 thrusters - 62 Kg (136.7#)
15 pull ups
9 full squat cleans - 84 Kg (185.2#)
9 ring dips

Score/Time: 6:13
Calories burned (WOD only): 301

This felt good. I really wanted to get under some heavy weight so this felt pretty good. I could tell my body was pretty tired. I think my time should have been more around the 5:30 mark.

Next time I think I'm going to up the weight, go for an ultra fast time at these same weights, or do 21 of each, 15 of each and then 9 of each. That would make this a long, heavy met-con. But that's the kind of work I need to be doing, and the kind of work I like doing.