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July 6, 2017

Skill

Handstand Work

Choose a handstand skill to work on today. You can choose to work on your freestanding handstands, handstand walking, handstand holds or wall walks. There is no time or rep requirement for the completion of this skill work so the emphasis should be on quality positions.  For a wall walk ascend as high as you can into a wall facing handstand and hold that position. As you get stronger in this position you’ll have your belly to the wall, pressing up with active shoulders. If you can, remain in that position for 10 seconds and then come down under control. Rest as much as needed between reps. You can also choose to make several attempts to kick into and hold a free standing handstand.  For beginners start by just gently rocking up into the upside down position and increase the height of your legs with each attempt.  Don’t go all out in the beginning and turn over too far.  Make sure to start with locked out arms and have a bail out plan or partner assist in place so you don’t come crashing down.  If you are getting comfortable with this skill you might be ready to try walking on your hands! If you’re not quite ready for either of these skills practice kicking into a handstand against the wall.

 

WOD

AMRAP in 15 Minutes

9 Push-ups
12 Kettlebell Swings 32/24kg
15 Box Jumps 24/20″

Workout Notes: Today’s AMRAP features push-ups, kettlebell swings and box jumps.  15 minutes is on the longer side so you will want to settle in to a pace that you can sustain for the duration of the workout.  If you aren’t quite ready for strict push-ups from your toes, choose a scaling option that is as challenging as possible for your current strength level.  You should be able to get your kettlebell swings done in 2 sets at the beginning of the workout.  The rep count for the swings is low and because this is an AMRAP today would be a great opportunity to bump up your kettelbell weight if you’ve been thinking about moving up. If you need to scale the box jump height to be able to jump make sure to do so rather than stepping up to a higher box.

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