September 3, 2012
MONDAYS WOD
Skill/Strength – Handstand push-up
On the minute every minute for 20 minutes perform one of the following according to your ability:
Sub-max set of HSPUs
Sub-max set of HSPU negatives (3-5 seconds)
Handstand hold (10-15 seconds)
Overhead barbell hold (10-15 seconds)
*aim for a variation of no more than 2 reps from your first to last set.
*don’t got to failure.
*stay within 5 seconds of your goal time on each hold.
*increase the ROM for the negatives (hands on plates).
*increase total reps, hold time, or use a more difficult progression next workout.
*if you can do 5 HSPUs for each of the 20 sets it’s time to add weight or increase ROM.
then…
3 rounds for time of:
25 Push press 35/25kg
20 Seated box jumps 24/20″
15 Toes to bar
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