STRENGTH:
#handstandpushups
On the 1:30 x 5 Sets
1 Set of Strict Handstand Push-ups (Scale to inverted hspu from box or ground, strict db press, or kipping hspu)
*This Strict Handstand Push-up piece is a repeat from last week
*The goal of today is to best lest week’s effort
*As a reminder, let’s pick a number of unbroken strict handstand push-ups that you think you can sustain for 5 rounds
*For Example: It might be you goal to hold 5 sets of 9 across the board
WOD:
#black rose
On the 4:00 x 5 Rounds:
50 Double Unders (Scale to 75 Singles or 6/4 Cal Ski)
10 Chest to Bar Pullups or Regular Pullups, or 5 Bar Muscle Ups or 2 Rope Climbs (15′)
5 Power Snatches – Start around 55-60% of your 1RM Snatch for the first set and gradually build to a heavy set of 5 for the day
*These reps do not need to be completed touch and go
*BeachFit will do 10 Alternating DB Power Snatches instead of Barbell Power Snatches
CASHOUT:
#bike conditioning
2-4 Rounds, Not for Score:
4 Minute Bike
1 Minute Rest