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September 21, 2017


EMOM for 10 Minutes

[odd] 20-30 second handstand hold
[even] 20-30 seconds of hollow rocks

Our skill work is a great opportunity to refine two common movements. You’ll have a total of 5 opportunities each to work on a handstand hold and hollow rocks.  Keep in mind we potentially have a high volume of reps on the shoulders during the workout so go easy during the handstand hold and use this as part of your warm up and skill practice.  For beginners you can practice kicking up on the wall and holding for a moderate effort.  To really refine your handstand hold you want to do a wall facing handstand with your body up to the wall keeping your midline as tight as possible. For the hollow rocks make sure you are able to keep your lower back in contact with the floor while you are in the hollow position. You can scale this movement by bringing one leg in or your arms down near your side.



EMOM for 14 Minutes

7 Burpees jumping to a plate and 7 Kettlebell swings 32/24 kg *

*if you cannot make all 14 reps in every round perform as a 14 minute AMRAP

Workout notes: Today’s workout is essentially an interval workout with a recommended set of work in every minute.  Your score will be the total number of rounds you completed so your max score would be 14 or less if you perform the workout as an amrap.  Finding a sustainable pace for your burpees and performing a quick transition to the kettlebell will be key.  The time you take to complete each round should be roughly the same for all 14 rounds. Those with the fastest burpees will take about 40-45 seconds so rest time will be limited.  Keep in mind this is a very difficult challenge so prior to starting the workout consider scaling the number of reps if needed.  If you cannot make all 14 reps in any round continue working as an AMRAP and record your total number of rounds.

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