Tuesday August 1st, 2017
Comments: 0
Category: WOD

Tuesday August 1st, 2017

Warm up-

1.) Shoulder Prep

2.) 20 Band Pull aparts

15 Ring Rows

15 Box or Bench Dips

10 Kip Swings on Bar (go from small to big)


Handstand Skills and Drills

1) EMOM 5 minutes 1 Wall Walk + 10 second Handstand Hold

*Focus on proper positioning, not speed of execution

**Scale to Pike up on box

2) Every 40 seconds for 8 sets 1 Strict Handstand Push-up Negative

*Scale Up to: Strict Handstand Push-up or Deficit Strict Handstand Push-up

**If descent cannot be controlled substitute 10 sets of 1 Kick to Handstand with a 3 second hold

***If none of the above options can be done perform 5×5 DB Strict Press with a 5 second Hold at the top of the last rep of each set.


2 Rounds for time:

25 Handstand Push-ups

50 Wall Ball Shots (20lbs/14lbs, 10ft)

Post WOD-

3 sets:

10 Double Russian KB Swings into

10/10 Double KB Front Rack Reverse Lunge

*Rest As Needed Between Sets

Add a comment

Your email address will not be shared or published. Required fields are marked *

Social Widgets powered by AB-WebLog.com.