[vc_row type=”in_container” full_screen_row_position=”middle” scene_position=”center” text_color=”dark” text_align=”left” overlay_strength=”0.3″][vc_column column_padding=”no-extra-padding” column_padding_position=”all” background_color_opacity=”1″ background_hover_color_opacity=”1″ column_shadow=”none” width=”1/1″ tablet_text_alignment=”default” phone_text_alignment=”default” column_border_width=”none” column_border_style=”solid”][vc_column_text]

PLEASE NOTE

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

AMRAP in 20 Minutes
20 Alternating dumbbell snatch 50/35 lb
15 Box jump 24/20″
10 One arm overhead walking lunge 50/35 lb

Workout notes

Today’s workout is a time priority triplet with two weighted movements  and box jumps.  You will need a dumbbell and a box for box jumps.  The most difficult task of the three movements will most likely be the one arm dumbbell overhead walking lunge.  You will need to have good mobility to hold the dumbbell overhead with a straight arm.  If you find that locking out the dumbbell overhead is not happening today scale to lunges with the dumbbell held at your chest.  Alternate arms whenever you like but be sure to distribute the reps evenly across both arms.[/vc_column_text][/vc_column][/vc_row]