SKILL

EMOM for 10 Minutes

30 seconds of strict handstand push-ups

Today we’re working on handstand push-ups in their strict form.  Strict hspu require more strength than kipping so scale if you need to but keep the stimulus intact. Keep your feet on the ground or use a box and perform push-ups in a pike position if you are still building the strength.  If you are just learning the movement using 1 or 2 abmats is okay but remove them over time as you gain proficiency.  Focus on finding the same tripod position that you do in kipping hspu and keep your body tight as you lower yourself down and press back up. Handstand push-up sets are hard to maintain so keep that in mind when deciding how many to do during each work period. If you require more than 2 abmats to get the reps done you will be better off using dumbbells for some seated dumbbell presses.

WOD

AMRAP in 15 Minutes

30 Double unders
20 Air squats
10 Deadlift 185/135 lb

Workout notes

We have another fifteen minute AMRAP on the menu today with two bodyweight movements and a weightlifting movement.  You’ll start each round with a small set of double unders before moving to a set of bodyweight squats.  If you are new to the jump rope and still working on double unders scale to single unders but make a few attempts each round.  Another option would be to scale the volume or give yourself a time limit of about 45 seconds to complete your set.  The barbell movement for this workout is ten deadlifts with a light benchmark weight.  Load up a weight that is easily manageable, meaning you could do a set unbroken if you wanted to.