Free Standing HSPUs

Dec 24th, 2012

Category: Competitor

Free Standing HSPUs


Christmas Day (Tuesday) will be our rest day this week instead of Thursday.

Warm-up
Bottom to bottom ½ tabatta air squats

Skill – Free Standing HSPU work
5 mins of Partnering Up and working on Free standing handstand holds with a partner. Partner spots and helps you to maintain the handstand when you start to teeter.
5-10 minutes of 2 options
#1 – headstand to handstand practice
#2 –side walking on the wall and hand raises/shoulder touches on the wall

Strength
6×2
alternating sets each (for a total of 12 sets) of
1 speed front squat – 1 or 2 sets of chains plus 60-65% of 1rm
rest about 1 minutes
1 heavy – working to a 2 RM with chains
rest 1 minute

Band around the knees optional for glute activation

WOD
30-20-10
Thruster (95,65)
Toes to bar
Games – faster not heavier – can you do it unbroken?

Cash out
GHD MB situp with side twist
With a partner
3 rounds of 20 each
Then
3 rounds of 20 mb back extension with twist

DISCUSSION 3 Comments

  1. JWhite 12/24/2012 at 8:18 pm

    Warm-up: Done
    Strength: 135/235 with chains
    WOD: 6:05

  2. Andrea 12/24/2012 at 6:49 pm

    Went to box at home and did hero wod, “Victoria”:
    5 rounds:
    10 thrusters
    14 box jumps
    12 sumodeadlift high pulls
    12 burpees
    27 kb swings

    Used men’s weight: 95lb, 24 in, 1.5 pod

    21:57. Toughhhhh

  3. Crystal Haynes 12/24/2012 at 1:14 am

    Hey kids! Hitting the 9am if anybody wants to WOD a bit earlier 😉