Gymnastics:
10AMRAP (For Quality):
1x Kick Up + 10s Hold
1x Kick Up + 3x3 Negatives (3s)
2x2-3 Strict Handstand Push Ups
3x5-8 Kipping Handstand Push Ups
3x1-3 Strict Deficit Handstand Push Ups
3x3-5 Kipping Deficit Handstand Push Ups
Everyone should start at the beginning of the progression. Work to the point you cannot compete the progression & focus on that portion. Do not repeatedly drop yourself on your head! HSPU Progression with your feet on a box, if necessary. If you are advanced at Handstand Push Ups, try to go to a deep deficit at the end for a 1RM, but perform perfect movement.
WOD:
2 Rounds:
50x Double Unders
35/25Cal. Airdyne
25x Ring Dips
15x Bench Press (155/105#)
2017JUN28
2019SEP18
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