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October 10, 2018

Skill

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

Spend some time working on a handstand skill of your choice today.  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 newer to this skill start against a wall with some handstand holds or wall walks if you are not quite ready to kick up yet.  If you are comfortable kicking in to a freestanding handstand on your own spend today practicing walking on your hands!

WOD

AMRAP in 20 Minutes

20 Pull-Ups
200M Run
20 Kettlebell swings 32/24 kg
200M Run
20 Medicine ball sit-ups 20/14 lb
200M Run

Workout notes

Today we have a time priority workout with four different movements. We’ll start with the most difficult movement.  Your first scaling option should be jumping pull-ups or pull-ups using a band as assistance.  Whatever your scaling method is be sure to retain the original stimulus and work on your pull-up strength. Your score will be your total number of rounds you complete the entire sequence of movements plus any additional reps in an incomplete round.

 

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