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 15 Minutes
50 Double unders
30 Sit-ups
10 Hang squat clean 135/95 lb
Workout notes
Today’s workout is a long duration triplet with two bodyweight movements and one difficult lifting movement. If you are in the process of learning double unders you can use this opportunity to work on the movement by scaling the total number of reps you attempt in each round. Choose a number of reps you can complete in under a minute while fatigued. Scaling the movement to single unders is also an option but do throw in a few double under attempts at a regular interval. If you attempt a double under every five or ten reps that will give you ten or five attempts respectively. It’s a good way to practice the movement without getting too frustrated and you’ll still end up getting a great workout. The hang squat clean is most likely going to be a bit tougher than if this workout had power cleans. You’ll need a weight that you can hang on to for larger sets. Break up the set however you see fit during the workout but ideally a set of five to ten would be possible with your chosen weight. If you find that you are performing single hang squat cleans, you have gone too heavy!