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
With a clock set for 12 minutes
1 Minute of deadlifts 155/105 lb
1 Minute of two arm dumbbell push press 50/35 lb
2 Minutes of deadlifts 155/105 lb
2 Minutes of two arm dumbbell push press 50/35 lb
3 Minutes of deadlifts 155/105 lb
3 Minutes of two arm dumbbell push press 50/35 lb
Workout notes
Today’s workout is essentially a twelve minute AMRAP with six minutes split up between each of two stations. We’ll transition between those stations using an ascending interval clock. Half of the workout time occurs during the last two intervals so a good pacing strategy will be key. The benchmark load on the deadlift is fairly light. We’re looking for a weight you can complete large sets without compromising your form under fatigue. In a workout like this, if you are performing single repetitions for most of any interval you have gone too heavy. Essentially the same goes for the push press. Dumbbells add to the difficulty of the push press when compared to the barbell so be conservative and use a weight you can confidently perform large sets under fatigue. For larger classes we’ll tackle this with a partner to save on space and equipment so grab a buddy and settle on weights that both of you can handle.