THURSDAY
| Skill Development
Wall-facing Handstand Push-up Skills 3-5 Reps each of: – Pike HSPU (same shoulder mechanics) – Box pike HSPU on knees – Box pike HSPU on toes – Wall walk + wall-facing HSPU to reduced ROM (e.g. ab-mat or plate): keep toes pointed towards sky – Wall-facing HSPU to full ROM
Today’s gymnastics skill work should see athletes without wall-facing handstand push-ups working through progressions, achieving virtuosity before moving down the list. |
| WOD
4 Rounds for time 18 min cap: 24 Wall balls 20/14lbs to 10/9ft 18/14 Cals Row/Ski 8 Wall-facing handstand push-ups
Rx+: 30/20lbs Active: 14/10lbs, Box pike HSPU on toes Lifestyle: 18 Wall balls 10/8lbs & 10 Shuttle runs per round, 16 Shoulder taps in box pike + 4 Box pike HSPU on knees
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