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March 17, 2017

[creativ_alertbox icon=”” colour=”light-gray” custom_colour=””]17.4 is going down Saturday at 10:30! Don’t miss our Week 4 Face Off! We’re excited for a little fun competition between the Morning and Evening classes! Be there! [/creativ_alertbox]

Skill

Handstand Work

Choose a handstand skill to work on today.  If you are planning to complete 17.4 Rx’d tomorrow this is a great time to get some technique work in on your kipping handstand push-ups.  If you want to practice the movement standard check with a coach to measure your target height for your heels and practice a few small sets of handstand push-ups focusing on quality over quantity.  You can also choose to work on your freestanding handstands or handstand walking.  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’re not quite ready for either of these skills practice kicking into a handstand against the wall or try a few wall walks!

WOD

3 Rounds for time
50 Double Unders
15 Toes-to-Bar
400m Run

Workout Notes: Today’s workout features two tough skills.  If you are still working on double unders scale the volume first before you ditch the double under and just move through the workout with single unders. Choose a number that you think you could repeat in each round even if it is difficult.  If you have never done a double under you can complete 100 singles with a double under attempt every 10 reps.  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 get your toes to the bar while keeping the rhythm of your kip, lower your target so that you are able to work on the skill of linking your reps rather than slower reps just to get your toes to the bar.  Make sure to push the last run to finish strong!

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