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January 12, 2015

Skill

EMOM for 10 Minutes
[odd] Toes-To-Bar
[even] :30 Second Handstand Hold

Use this time to work on improving your Toes-To-Bar by learning or refining your kip.   If you are new to the movement first work on bringing your knees to your chest and then extending the knee and pointing your toes at the bar.  Work on timing your swing so your body is behind the bar when you kick up.  Experienced athletes work on efficiency and speed by utilizing a smaller kip and actively pressing down with your shoulders.  Perform one sub-maximal set each round.  On the alternate minute perform about :30 seconds of a handstand hold.

WOD

AMRAP in 15 Minutes
15 Kettlebell Swings 32/24kg
5 Strict Press 115/75lbs
200M Run

Workout notes: Try swinging a heavier kettlebell than you normally do if you feel you are ready!  Scale the swings to “Russian” style first and work on increasing your extension over head with time.  The shoulder press should be a weight you can do without resorting to a push press or jerk.  Going unbroken is never required but you should definitely be able to do a set of five when you are fresh!

 

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