Tuesday August 1st, 2017
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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)

Skill-

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.

WOD-

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

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