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January 12, 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 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 the skill by working in small sets or performing single reps if need be. 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

AMRAP in 15 Minutes
9 Push Press 115/75lb
12 Front Rack Lunge Steps 115/75lb
15 Lateral Burpees Over the Bar

Workout Notes: Today we are working in a longer time domain. You will want to find a pace you can sustain throughout the 15 minutes.  Make sure to test several reps of both the push press and the lunge steps with your barbell before the workout begins as they are both tough movements when done with weight.  You should be able to get through the push press reps and the lunge steps in 2 sets when you are fresh.  This does not have to be sustainable through the entire workout, but you don’t want to get stuck on any one movement for too long.  Your burpees will be done next to your bar with a lateral jump over your bar after each rep.

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