Handstand Push Up Skill Work

Gymnastics
5 minutes of Intro/Cues
Cue 1: Brace the core & press the entire hand to the ground to set up in the handstand
Cue 2: Lean slightly to fingertips to create a slight tripod on the way down – continue PRESSING
Cue 3: Neutral head and SQUEEZE abs as you touch the top of the head
Cue 4: Move hands DOWN into the ground and remain tight in glutes and core on the way up.

WORKOUT
Advanced
6 EMOM:
Odd Minute: 5 Wall-Facing Handstand Push Ups
Even Minute:  20-Meters single dumbbell overhead walking lunge (20/12.5 kg) (10-Meters each arm)

Intermediate
6 EMOM:
Odd Minute: 3-5 Strict Handstand Push Ups
Even Minute:  20-Meters single dumbbell overhead walking lunge (17.5/10 kg) (10-Meters each arm)

Beginner
6 EMOM:
Odd Minute: 3-5 Box Handstand Push Ups OR 5 Push Ups
Even Minute:  15-Meters single dumbbell overhead walking lunge (light)

WOD

2 Kişilik Takım Antrenmanı

18 AMRAP:

8 Wall Walks

16 Power Snatch (50/35 kg)

24 Box Jump Overs (60/50 cm)

32 Wall Balls (9/6 kg)

Score; Rounds + Reps

Accessory

2-3 Sets

8R/8L Single Arm Single Leg Romanian Deadlift (hafif kilo dumbbell ya da kettlebell ile)