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May 29, 2015

Skill

EMOM for 10 Minutes
[odd] Handstand Push-Ups or Piked Push-Ups with feet on a box
[even] :30 seconds of Double Unders

The strength and skill minimum for attempting handstand push-ups is 15 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 one minute working on the skill by working in small sets or performing single reps if need be. If you are proficient at double unders and confident you can perform them unbroken for all 10 rounds make some attempts at triple unders.

Metcon

AMRAP in 15 Minutes

10 Burpee Box Jumps 24/20″
20 Alternating Pistols
200M Run

Workout notes: The workout today has another difficult bodyweight skill in it.  The pistol or one-legged squat requires a lot of mobility, strength and balance. Scale the pistol by performing one legged step ups onto your box jump box.  Practice lowering yourself in a controlled manner and rebounding up to full extension.

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