Skill

5 attempts at a Handstand hold w/ 10 shoulder taps

Our skill menu for today has us working upside down and progressing towards handstand walking.  If you are comfortable hanging out upside down start by trying to transfer your weight from one shoulder to the other mimicking the type of loading you will encounter while handstand walking.  Once you have that down you can attempt quickly lifting one arm and touching your shoulder on that same side.  This will put all of your weight on one arm so you’ll need to have a pretty well developed handstand in order to pull this move off.  This is a fairly advanced skill so remember to start at the beginning of our handstand progression before attempting something that is far outside of your capabilities.  If you are not sure where to start see where you fit on the following guide and talk to a coach.

Level 1 10-30 Shoulder taps while in a plank hold
Level 2 Pike handstand with feet on floor or box with or without shoulder taps
Level 3 Pike handstand with feet on wall with weight transfer back and forth between hands
Level 4 Handstand hold on wall with weight transfer back and forth between hands
Level 5 Handstand hold with shoulder taps

WOD

AMRAP in 20 Minutes

400M Run
21 Goblet Squats 24/16 kg
12 Kettlebell Snatch 24/16kg

Workout notes

Today’s workout is a long duration triplet with a short run and two lifting movements.  You’ll need one kettlebell for both of the movements done inside the gym.  The kettlebell snatch will likely be the most difficult of the two movements so choose a kettlebell light enough that you can snatch it overhead without compromising your form.  The kettlebell snatch is a little different than the familiar dumbbell snatch. All reps will be taken from the hang and you’ll need to rotate the kettlebell around your wrist as you punch up into the air to avoid having the kettlebell come crashing down on the backside of your arm.  Test out both your dominant and weaker arm to make sure you have an appropriate weight. Break the reps however you see fit but do your best to distribute the work evenly across both arms.  The run will take up a majority of the time in this workout so do your best to keep the intensity up during the runs and try to get back to the gym quickly.  It should be cooler today than earlier in the week, but still make sure to stay hydrated throughout this longer workout!