WODs
 | Wed, Dec 27 2017 |  |
| 12 MIN EMOM | 15 minute hspu skill work |
12 MIN EMOM
(Time)
For 12 min EMOM alternate between
10 Wallballs (20/14)
10 Boxjumps (24/20)
*A perfect score will be 120*
|
15 minute hspu skill work
(Reps)
15 minutes to work on handstand push-ups.
Take this time to work on your handstand holds, handstand pushup depth, and handstand push-up kip.
5 reps per minute for 15 minutes is GOAL
Hold time is 20 seconds per minute
(If these requirements are easy, move up in scaling)
Rx plus Options:
1 - Strict Deficit HSPU with 45# Plates or more
2 - Kipping Deficit HSPU with 45# Plates or more
Rx Options:
1 - Strict HSPU with yoga mat only
2 - Kipping HSPU with yoga mat only
Scaling levels:
1 - Strict HSPU AbMat Only
2 - Kipping HSPU AbMat Only
3 - Strict HSPU AbMat plus one or more plates
4 - Kipping HSPU AbMat plus one or more plates
5 - Handstand Hold (facing away from wall, kick up)
6 - Handstand Hold (facing wall, from a Wall Walk)
7 - Wall Walk reps
8 - Inverted Holds, knees on box
9 - Plank Holds
Planned: Wed,Dec27,2017 Fri,Mar31,2017 Fri,Dec16,2016 Tue,Nov22,2016 Mon,Aug1,2016 Sun,Jun5,2016 Wed,May27,2015
|
