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February 15, 2017

Skill 

EMOM for 10 Minutes
30 seconds of Handstand Push-Ups

For today’s skill work we are working on a difficult gymnastics skill.  The strength and skill suggested minimum for attempting handstand push-ups is 10 perfect and unbroken push-ups as well as at least a 60 second handstand hold.  If you aren’t able to perform the base skills, scale the movement to one that gets you working on the movement and addresses your biggest weakness. Spend 30 seconds of each  minute working on either strict or kipping handstand push-ups. Scale with one or two abmats in order to learn the skill but any more than that and you are better off choosing a scaling option that will address strength issues.  Pike push-ups with your feet on the ground or on a box are a great option.

WOD

6 rounds for Max Reps
1 Minute of Toes to Bar
1 Minute of Burpees

Workout Notes: This workout is essentially an EMOM with a much different goal than when we use it for skill practice. Your score will be the total number of reps you complete across all 6 rounds.  There is no rest written into today’s workout so plan your set sizes and speed accordingly. If you are new to the toe-to-bar movement start by alternating between the hollow and arch position on the bar and follow that by pulling the knees in and up to the chest.  If you are unable to make contact with the bar while linking reps together feel free to choose a lower target height for your toes.  Move smooth and fast on the burpees and try to pick up the pace in the last minute to get some extra reps in!

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