Skill

10×1 Lunge Kick to Freestanding handstand OR Handstand Walk practice

Now that we’ve seen handstand walking in The Open it’s time to become pros at being upside down! 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 of 1 Minute on each station

alternating dumbbell snatch 50/35 lb
row for calories
wall ball shots 20/14 lb 10/9 ‘
air assault bike for calories
rest

Workout notes

Today’s workout will be scored as you would score the workout “Fight Gone Bad”.  You’ll count your total number of reps across all four stations and five rounds to come up with one total number. We have an interval style workout with two monostructural movements and two “lifting” movements.  Do your best to work with a strong effort at each of the lifting stations and dial it back a bit on the bike and row so you can recover quickly.