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 or try tackling an obstacle or two!

WOD

With a clock set for 18 Minutes

3 Minutes of sandbag cleans 100/70 lb
3 Minutes of burpees
3 Minutes of air assault bike for calories
2 Minutes of sandbag cleans 100/70 lb
2 Minutes of burpees
2 Minutes of air assault bike for calories
1 Minutes of sandbag cleans 100/70 lb
1 Minutes of burpees
1 Minutes of air assault bike for calories

Workout notes

For today’s workout we’ll gather in groups of three and work through three stations completing as many reps as possible in descending intervals.  The clock will be set for eighteen minutes and you will have three minutes for each station, then two and finally one minute. Treat each interval as a mini AMRAP and complete as many reps as possible. Attempt to work at a sustainable pace with increasing intensity in each round.   With the clock counting up, your first round start times will be at 0:00, 3:00 and 6:00, the second round starts at 9:00, 11:00 and 13:00 and finally 15:00, 16:00 and 17:00 for your final round.  After the clock hits eighteen minutes your final score should be one large number of your total reps completed.