Angela.
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Photo Credit: Steph Moore.

  WoD: "Topsy Turvy"

Complete 5 Rounds For Time

of:

10 Handstand Push-Ups

20 Alternating Dumbbell Snatch

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• Snazzy little piece to sink our teeth into today. Our focus points are going to be basing around efficiency & time management.
• Efficiency points today. We want to look at linking together reps of the handstand push-up (this does not necessarily mean "cycling" reps. That will apply to the higher level athletes that have a vast amount of HSPU in their toolbox and want to learn how to go faster). Linking reps simply means turning 1 rep into a set of 3, or 3 reps into a set of 6, etc. This will largely come down to working on some positions of the hands, arms & knees (for the kipping HSPU). Let's practice the art of the kip and where & when is the best moment to use it.
• For the time management focus lets look to be uber aware of the timer every single time you stop for a rest. It is a very hard thing to do (to keep yourself limited to a set amount of seconds rest). Choose your moments when to rest, as opposed to being forced into rest, and be stringent on how long you allow yourself. Do this and you find yourself posting a really rapid time for your WoD for no other reason than you watched your resting times.
• Overall goal today is link together reps on the handstand push-ups. Choose a standard that has you complete your first couple rounds in no more than 2 sets. Snatches 'moderately heavy yet unbroken. All up keep aim around 9-11 mins.
• Hold the standards. Form is priority as always.
• Scale as needed.

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Post your TIME to your Beyond The Whiteboard account.