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 Medicine ball step ups 24/10″ 20/14 lb
20 Medicine ball sit-ups 20/14 lb
200M Run with a medicine ball 20/14 lb

Workout notes

You’ll be tied to a medicine ball for the entirety of today’s workout.  Each round starts with a set of twenty step ups to a box. Hold the medicine ball anyway you like.  Ideally the way you are hold it shouldn’t affect your mechanics at all, keep your chest up and stand upright rather than landing in a squat for each rep. You’ll complete ten on each leg.  For sit-ups send the ball from from the floor over your head to your feet to complete each rep.  For each run you’ll carry the ball any way that you like, same as the step ups.  In the end your score will be the number of rounds and additional reps you complete in twenty minutes.