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Reminder
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SKILL
10×1 Lunge Kick to Freestanding handstand OR Handstand Walk practice
Now that we’ve seen handstand walking in The Open it’s time to become pros at being upside down! 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 are new 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 todays skill work time practicing walking on your hands!
WOD
for time
21-18-15-12-9-6-3
sit-ups with medicine ball 20/14 lb
hang power clean 115/75 lb
Workout notes
Your score for today’s workout will be the total time it takes for you to complete 84 reps of sit-ups and hang power cleans. The sit-ups are bench marked with a little more difficult than a bodyweight sit-up due to the addition of the medicine ball. As for the hang power cleans we’re looking for a light weight with which you could complete a large number of reps in 2-3 sets. The reps decrease in each round so you should be able to keep the intensity up and maintain large sets as you fatigue in those middle rounds. If you are not using the hook grip now would be a great time to consider it![/vc_column_text][/vc_column][/vc_row]