Warm Up:
3 sets:
Run 200 m
10 band or pvc pass-throughs
10 band or pvc around-the-worlds (5/side)
10 shoulder taps
10 hollow rocks
Specific Warm-Up:
1-2 sets:
5 handstand push-ups (or scaled variation)
10 sit-ups
*Handstand push-ups or the scaled variations should be performed in unbroken sets here and should look smooth.
WOD:
For time:
15-12-9:
Strict handstand push-ups
*Complete 21 sit-ups after each set.
15-12-9:
Strict ring dips
*Complete 21 sit-ups after each set.
15-12-9:
Push-ups
*Complete 21 sit-ups after each set.
Time Cap: 22 Minutes
Intermediate:
For time:
9-6-3:
Strict handstand push-ups
*Complete 15 sit-ups after each set.
15-12-9:
Strict ring dips
*Complete 15 sit-ups after each set.
15-12-9:
Push-ups
*Complete 15 sit-ups after each set.
Beginner:
For time:
15-12-9:
DB strict presses
*Complete 10 sit-ups after each set.
15-12-9:
Box dips
*Complete 10 sit-ups after each set.
15-12-9:
Push-ups
*Complete 10 sit-ups after each set.
Movement scaling options:
Strict HSPU: Reps, pike push-ups, wall walks
Strict Ring Drip: Reps, band or foot-assisted, bench dips
Pushups: Reps, knee push-ups, box push-ups
Sit-ups: Reps, 1:00 of work, plank shoulder taps
Alternate Workout:
Substitute box dips or deficit push-ups on plates or DBs in place of ring dips.
Cool down:
Accumulate:
1:00 doorway pec-stretch/side
1:00 PVC Cuban presses