Accessory
“Strict Handstand Push-ups”
10 minute EMOM
Odd Minute:
Freedom: 20 Handstand Shoulder Taps [right/left = 2 taps] – belly to wall
Independence: 16 Box Handstand Shoulder Taps [right/left = 2 taps]
Liberty: 20 High Plank Shoulder Taps [right/left = 2 taps]
Even Minute:
Freedom: 30 Seconds Max Effort Ring Push Ups [belly parallel to the ground]
Independence: 30 Seconds Max Effort Ring Push Ups [with rings walked forward, to be at an incline]
Liberty: 30 seconds Max Effort Elevated Push Ups [Elevate hands to a box/bench ]
WOD
3 Rounds For Time:
20 Kettlebell American Swing (24/16 kg)
100 Double Unders (S1; 200 Single Unders)
30 V-Ups (S1; 24 reps)
30 Push Ups (S1; 25 reps – S2; 20 reps)
Accessory (if time permits)
TheBox362 Mini-Pump –Arms and Shoulders
4 Rounds
10 Double Dumbbell Hammer Curls @ moderate weight – maintain quality RPE 7
10 Barbell Skull Crushers @ moderate weight – maintain quality RPE 7
-Rest 1 min b/t rounds-