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WOD040217: Sunday Skill Work – HSPU


CrossFit Novem: SKILL – HANDSTAND PUSH UPS 3 Rounds: 6 deficit push ups/plache progressions 10 sec Free Standing Hands Hold (wall) 3 Rounds: 3x 4sec Lower Down Negatives + 3 Deficit Kipping HSPU (if no HSPU – 4 Negative HSPUs off the wall or A-Frame off a box) 3 Rounds: 25 ft. Plate Drag Plank

CrossFit Novem:

SKILL – HANDSTAND PUSH UPS
3 Rounds:
6 deficit push ups/plache progressions
10 sec Free Standing Hands Hold (wall)
3 Rounds:
3x 4sec Lower Down Negatives + 3 Deficit Kipping HSPU
(if no HSPU – 4 Negative HSPUs off the wall or A-Frame off a box)
3 Rounds:
25 ft. Plate Drag Plank
20 Sec Weighted Plank Holds
(Work in pairs for spotting each other as well as coaching each other – take no more than 5-8 minutes a station. Complete each station before moving on to the next. set the clock so there is no run over.)

* 25 Minute Time Cap

Conditioning:

For Time:
500M Row / 1K AD / 400M Run
30 Cleans (115/75#)
30 Push Press (115/75#)
30 Shot Guns
500M Row / 1K AD / 400M Run

* 15 Minute Time Cap

RX+
For Time:
500M Row / 1K AD / 400M Run
30 Squat Cleans (115/75#)
30 Push Press (115/75#)
30 HSPUs
500M Row / 1K AD / 400M Run

* 15 Minute Time Cap

Novem BootCamp:

WOD 1:

12 Min AMRAP

10(5/5) DB Snatch (25/15#)

50 Doubles/150 Singles/25 SSF

10 Boat Pose Crunches

WOD 2:

8 Min EMOM

Buy in: 3 Walkouts + Push Ups

Rest of Min: M.E. Jump Squat Lunges

 

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