Skill
10×1 Lunge Kick to Freestanding handstand OR Handstand Walk practice
If you are new to this skill start by gently kicking up to a wall or practice wall walks to build the upper body strength and midline positioning that this skill requires. If you are comfortable in a handstand start by gently rocking up onto your hands and increase the height of your legs with each attempt. Save yourself from a crash and burn by being conservative and trying to find a vertical balance point before you start barreling across the gym. You will need to be able to hang out upside down with locked out arms so make sure to have a bail out plan or partner assist in place if this is new to you. 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
AMRAP in 20 Minutes
5 Strict pull-ups
10 Alternating dumbbell snatch 50/35 lb
15 Push-ups
Workout notes
Today’s workout might look familiar if you’ve ever done the workout “Cindy”, but we’re taking the squats out and adding an additional pulling element. Choose a version of a strict pull-up that allows you to complete the 5 reps in about 2 sets. Ring rows, banded pull-ups or jumping pull-ups are all great scaling options. The dumbbell snatch weight should be manageable for a set of 10. Because this is an AMRAP this would also be an appropriate time to “scale up” and try out a heavier dumbbell than you are used to using if that is something you feel ready for. Sets of 15 push-ups can will add up so make sure to choose a version here that won’t stop you in your tracks. Using a box or doing reps from your knees are suggested if needed! Whatever you choose make sure to keep your reps strict and through a full range of motion!