Warm Up:
1 set:
50 single unders
100-ft DB carry
• one arm should be in an overhead position, and the other arm should be in a front rack position.
• Switch arms every 50-ft.
2 sets:
50-double unders
100-ft DB carry
• one arm should be in an overhead position, and the other arm should be in a front rack position.
• Switch arms every 50-ft.
Specific Warm-Up:
2 sets:
3-5 handstand push-ups
WOD:
3 sets for reps:
Max-rep unbroken handstand push-ups
then…
5 sets for load:
3 shoulder presses
Intermediate:
3 sets for reps:
Max-rep unbroken piked push-ups
then…
5 sets for load:
3 shoulder presses
Beginner:
3 sets for reps:
Max-rep unbroken push-ups
then…
5 sets for load:
3 shoulder presses
HOME WOD:
Equipment:
3 sets for reps:
Max-rep unbroken handstand push-ups
– Rest 3:00 between sets.
then…
3 sets for reps:
1:00 of DB shoulder presses
– Rest 3:00 between sets.
Bodyweight:
3 sets for reps:
Max-rep unbroken handstand push-ups
– Rest 3:00 between sets.
then…
3 sets for reps:
1:00 of hand-release push-ups
– Rest 3:00 between sets.
Movement scaling options:
Handstand push-up: Range of motion, box assisted pike push-up, pike push-up
Shoulder press: DB shoulder press, single arm DB shoulder press
Post-Workout Skill Work:
Accumulate:
100 alternating shoulder taps in a handstand