EMOM for 10 Minutes

[odd] straight set of kipping toe-to-bar
[even] 30 second handstand hold or free standing handstand

Use this time to practice your kipping swing or toe-to-bar with a kip as well as your positioning during a handstand. We’ll be using a one minute interval timer, alternating between movements which will give you five attempts at both skills.   If you are new to toe-to-bar start by alternating between the hollow and arch position on the bar and follow that by pulling the knees in and up to the chest. For the handstand you can choose to kick up to the wall or try a freestanding attempt out on the floor.  Don’t be afraid to challenge yourself a little but start with a sustainable effort for both movements and try to maintain that effort across the entire 10 minutes.

WOD

4 rounds with one minute on each station
Row for calories
Rest
Sandbag lunges 100/70 lb
Rest

Workout notes

We’ll be using the interval timer for today’s workout as well.  The task for today is four rounds with one minute to work at two movements. Each work interval will be followed by a minute of rest so make sure to use the working minute to the fullest and up your intensity level. Choose a sandbag that you can hang on to for the majority of the minute. Be sure to keep your torso upright as you complete each lunge. If your hips are shooting up first that is a good indication that your sandbag is too heavy. A medicine ball can be used in place of a sandbag if the weights available are too heavy.