October 26, 2015


Lunge Kick to Freestanding Handstand

Have some fun with the skill work today! Make several attempts 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.


5 rounds with 1 Minute on each station

Two Arm Dumbbell Clean & Jerk 45/30 lb
Row for Calories
Air Squats
1 Minute Rest

Workout notes: This workout will be scored “Fight Gone Bad” style. Count your total reps over all of the stations to come up with one total score.  In this workout we start with the most difficult movement and and progress to “easier” movements.  Your highest rep count will most likely come from the air squats but that doesn’t mean you should game the workout by not workout hard on the dumbbells or Rowing.  Work at a challenging pace through those first two movements and push yourself to keep a hard pace in the easier air squat.

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