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September 23, 2016

Skill

10×1 Lunge Kick to Freestanding handstand

Have some fun with the skill work today! 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.

WOD 

10 Rounds for time

30 seconds of Two Arm Dumbbell Thrusters 45/30 lb
30 seconds of rest
30 seconds of Double Unders
30 seconds of rest

Workout notes: Partner up for this workout and agree on what weight you will use for the thrusters. Remember that when you use dumbbells the difficulty level is much higher than the same load would be with a barbell so be conservative and focus on appropriate mechanics during the workout.   Each bout of work is fairly short so treat each movement as a sprint and try to achieve as many reps as possible at both stations. We have two weighted movements so shoot for set sizes and weights you can maintain a steady effort.  Your score will be your total number of reps completed. If you have double unders you can obviously game the workout by going easy on the thruster interval but that is not the intent of this workout. Go hard at both stations.

 

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