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March 26, 2015

Skill

EMOM for 10 Minutes
[odd] :30 Toes-To-Bar or Knee Tucks
[even] :30 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 and working for all 30 seconds.   On the alternate minute perform as much of 30 seconds of a handstand hold as possible.

 

WOD

3 Rounds for time
400M Run
15 Two-Arm Dumbbell Deadlift 45/30lbs
12 Two-Arm Dumbbell Push Press 45/30lbs

Workout notes: 3 Rounds probably doesn’t look like much on paper but 15 reps of two arm deadlifts are extremely difficult. The dumbbell deadlifts starts by holding the dumbbells with your hips and knees extended and the dumbbells at your side.  Touch both ends of each dumbbell on the ground and return to a fully upright position. You will be moving the dumbbells through a further range of motion that a barbell deadlift so anticipate the total weight to feel a lot heavier that it would with a barbell.  Stop and take a few seconds and get ready for the push press so you can knock them out unbroken or in at least 2 sets.

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