Skill

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

Spend some time working on a handstand skill of your choice today.  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 newer 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 today practicing walking on your hands and if you’re ready give some obstacles a try!

WOD

AMRAP in 12 Minutes

3-6-9-12-15-18 …
Pull-ups
Box Jumps 24/20″

Workout notes

Our workout today is a time priority couplet with the always difficult pull-up and the explosive box jump.  The volume will accumulate with both movements after twelve minutes so plan for high reps of both.  Scale the pull-ups to a standard you can maintain for all twelve minutes.  Jumping pull-ups will be a tough pairing with box jumps so consider using a band or working on supine ring rows.  If you feel a hand tear coming on it’s a good idea to switch to a strict style pull-up if possible.  Your score will be the number of reps you complete of both movements in a round plus any additional reps in an incomplete round.  If you finished the box jumps in the round of eighteen and twenty one pull-ups in the next round, your score would be 18+21.