February 8, 2018


EMOM for 10 Minutes
15-30 second wall facing handstand hold

Today’s skill work focuses on the difficult handstand hold.  Ideally you will perform these as a wall walk or quick kick up to a wall facing position.  We like wall facing holds because the wall will help reinforce the necessary body line in order to build up to balancing on your hands.  Keep in mind that 10 rounds of 30 seconds can be quite a long time for a beginner if you are new to the position so only stay upside down as long as you can keep a straight body line and come down under control.


5 Rounds of 1 minute on each station

row for calories
alternating dumbbell snatch 50/35 lb
double under

Workout notes

Today’s workout will be scored as you would score the workout “Fight Gone Bad”.  You’ll count your total number of repetitions across all three stations and five rounds to come up with one score at the end of the workout.  If you have double unders you could go easy on the first two stations to max out your reps on the double unders but that is not the intent of this workout!  If you are new to double unders use this opportunity to practice the movement rather than switching right to single unders.


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