SKILL

EMOM for 10 Minutes

30 seconds of Handstand Push-Ups

For today’s skill work we are working on a difficult gymnastics skill.  The strength and skill minimum for attempting handstand push-ups is 10 perfect and unbroken push-ups as well as at least a 60 second handstand hold.  If you aren’t able to perform the base skills, scale the movement to one that gets you working on the movement and addresses your biggest weakness. Spend 30 seconds of each minute working on the skill by working in small sets or performing single reps if need be. Scale with one or two abmats in order to learn the skill but any more than that and you are better off choosing a scaling option that will address strength issues.  Pike push-ups with your feet on the ground or on a box or seated dumbell presses are great options.

WOD

10 Rounds of 1 Minute on 1 Minute off

Wall ball shots 20/14 lb 10/9′
Row for calories

Workout notes

We have another interval style workout for today with five opportunities to work at each of two stations. You will be working for a minute with an equal amount of rest.  With rest in every round you should use this opportunity to try and keep a high level of intensity at each station for the duration of the workout.    For the wall ball shots use a weight with which you can work through most of the minute with a small number of larger sets rather than slugging away with a heavy ball and getting a couple of reps at a time.  On the rower try quickly winding up the flywheel and attempt to hold a pace higher than what you might normally do in a workout without as much recovery time.  We’ll score this workout by the total number of wall ball shots + calories so you should have one big number at the end of the workout.