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Please note
Reminder! We will only have one regular class tomorrow, Saturday the 24th at 8:30AM. At 9:30AM those who are participating in the Open will tackle 18.1![/text-with-icon][/vc_column][/vc_row][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]
SKILL
10×1 Lunge Kick to Freestanding handstand OR Handstand Walk practice
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 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
5 Rounds for time
10 Deadlift 245/165 lb
15 Box Jumps 24/20″
200M Run
Workout notes
Today’s workout is a task priority triplet. The benchmark is a little heavier than the 225/155 lb that we often see. If you are testing a little heavier deadlift than what you normally use you should be able to do a set of ten while fresh. Breaking up the set of ten might be a good strategy as you fatigue and not because you’ve chosen and a weight that is too heavy. If you have a recent deadlift PR to compare against shoot for about 60% of that lift.