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.  If you have never kicked into a handstand before try a few wall walks and if you are ready to scale up the skill work try some handstand walking!

WOD

5 rounds of 1 minute on each station

wall ball shots 20/14 lb 10/9′
rest
air assault bike for calories
rest

Workout notes

Today’s workout is in an interval format with a 1:1 work:rest ratio.  You will have nineteen minutes on the clock to tackle each station five times.  With an equal amount of work and rest you can use this opportunity to attempt a higher intensity than what you would normally use if you encountered these movements in a workout without prescribed rest.  For the wall ball shots start each round with a large set and then finish with one or two smaller sets.  On the bike you’ll want to moderate your intensity if needed.  For most of us a minute long sprint on the bike would take much longer than a minute to recover.