Skill

EMOM for 10 Minutes

30 seconds of Handstand Push-Ups

For today’s skill work we are working on a difficult gymnastics skill.  The strength and skill minimum for attempting handstand push-ups is 10 perfect and unbroken push-ups as well as at least a 60 second handstand hold.  If you aren’t able to perform the base skills, scale the movement to one that gets you working on the movement and addresses your biggest weakness. Spend 30 seconds of each  minute working on the skill by working in small sets or performing single reps if need be. Scale with one or two abmats in order to learn the skill but any more than that and you are better off choosing a scaling option that will address strength issues.  Pike push-ups with your feet on the ground or on a box are a great option.

WOD

AMRAP in 10 Minutes

100M run
15 box Jump 24/20″
20 one arm dumbbell push press 50/35 lb

Workout notes

Today’s workout is a time priority triplet with a short run to the wall and back and two difficult conditioning movements.  We’ll perform the push press on one arm. You can knock that movement out in sets alternating whenever you feel you need to switch arms.  Break the round up any way that you like but do try to distribute the work evenly on both arms.  We’re looking for a weight you could perform 20 reps in a small number of sets. If you find that you need to switch arms every 1 or 2 reps you may have gone too heavy! The box jump and push press have a similar stimulus even though one movement is bodyweight and the other weightlifting so use that run as a bit of recovery and try to go fast when you are inside the box!