WOD for Friday, Nov 25, 2016

Skill: Handstand push-up

Progressions:

  • handstand push-ups using a box/help from a partner/pike push-ups
  • kipping handstand push-up
  • strict handstand push-up
  • strict deficit handstand push-up

Use 5×10 reps table:

  • 3 x 2
  • 5 x 2
  • 3 x 4
  • 4 x 4
  • 4 x 6
  • 5 x 6
  • 4 x 8
  • 4 x 10
  • 5 x 10

Rope climbs, front rack carries and MU

3 rope climb
20m single arm kb front rack carry 32/24kg
2 rope climb
40m single arm kb front rack carry
1 rope climb
80m single arm kb front rack carry
1 muscle-up