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. 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.

WOD

AMRAP in 15 Minutes

21 Double unders
15 Sit-ups
9 Wall ball shots 20/14lb 10/9′

Workout notes

Today’s workout is a fairly long one with small set sizes for each movement.  In a format like this we’re likely looking at a pretty high round count with a lot of transitions.  Make sure you move quickly and keep the intensity high throughout the workout.  Since the set sizes are so small and we have the backstop of the AMRAP to bail us out you do have the opportunity to test a heavier medicine ball or notching an RX for the double unders if you feel that you are ready!