Saturday, November 30, 2013

STRICT Handstand push ups

Sunday Dec 1, 1023

Obstacle warm up: 3 min

  • Hurdles
  • crab walk
  • Running Jump Rope
  • Ring swing 

Skill Set warm up movement patterns:


  • 5 PVC pipe Strict Press
  • 5 Candle stick stand up
  • 5 Indian push ups
  • 10 sec HS hold OR taps in plank

Focus Work: Handstand Push Up
  • Floor- L1
  • Box- L2
  • Handstand position- RX
  • Plates/paralettes- Adv

WOD: EMOM for 10 min of
  • 2 HSPU- scale to appropriate level
  • 4 Pistols- 2 each leg- scale as needed
  • 6 box jumps
Cash out:  3 minutes of as many as possible of double unders

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