IMG_6464

16052018 WOD

Volume Accumulation Warm Up of the Week

Skill / Movement Prep

Handstand Push-ups

Timing

The timing of a handstand push-up is very similar to that of a push press. In the push press, athletes max the power out from the hips before pressing with the arms and getting the head through. Although things are flipped upside down, things will remain the same. Here, athletes can think about kicking hard with the legs, punching the arms straight, and getting their head through.

Establish Tripod Position
3 Kick Up & Lowers
3 Strict Handstand Push-ups
3 Handstand Push-ups

Movement Substitutions

Reduce Reps
Handstand Push-ups with Feet on Box
Hand Release Push-ups

WOD

A – Sumo Deadlift

5 – 5 – 4 – 4 – 3 -3 -3@80/85%

B – FOR TIME

800mt Run / 1000mt Row / 1,8 km AB                                                   20 SumoDeadliftHighPull 40 / 25                                                               20  ToesToBar                                                                                               20 Thruster 40 / 25                                                                                     20 Burpees Over                                                                                           20 HSPU

 

Posted in WOD