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July 25, 2019

Skill

10×1 Lunge Kick to Freestanding handstand OR Handstand Walk practice

If you are new to this skill start by gently kicking up to a wall or practice wall walks to build the upper body strength and midline positioning that this skill requires. If you are comfortable in a handstand start by gently rocking up onto your hands and increase the height of your legs with each attempt.  Save yourself from a crash and burn by being conservative and trying to find a vertical balance point before you start barreling across the gym.  You will need to be able to hang out upside down with locked out arms so make sure to have a bail out plan or partner assist in place if this is new to you.  If you are comfortable kicking in to a freestanding handstand on your own spend today practicing walking on your hands or try tackling an obstacle or two!

WOD

AMRAP in 15 Minutes

21 Push press 95/65 lb
15 Sumo deadlift high pull 95/65 lb
21 Front squats 95/65 lb

Workout notes

This workout is a time priority triplet with three weightlifting movements.  The benchmark load on the barbell is on the lighter side for all three movements.  That means we’re looking for a weight with which you can start each set with a very large number of reps.  For all three movements getting half of the reps completed in your first set should be a reasonable goal. From there you should be able to finish each movement in 1-2 sets.  You’ll use one barbell for this workout so test out all three movements and adjust your load based on the most difficult of the three.

 

 

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