Handstand Push Ups

GW WOD – WEDNESDAY 03.02.21 –”PUNCH THE HEAD”

MOBILITY & WARM UP
600 mt run
30 sec Arm Circles
30 sec Alternate Spiderman & Reach
30 sec Dynamic Squats
30 sec Leg Swings each side
then:
8 Minute AMRAP of:
10 Push Up
10 Wall Squat
5 Spiderman + Reach (each side)
5 Russian Baby Makers

SKILLS & SPECIFIC WARM UP
Barbell Warm Up

2 Rounds Not For Time: (Increse Weight Every Rounsds)
4 Hand Stand Push Up
2 Front Squats
2 Thrusters
2 Push Press

CONDITIONING
“PUNCH THE HEAD”

AMRAP 16 Minutes:
8 Hand Stand Push Up
4 Front Squats #52,5/35
4 Thrusters #52,5/35
4 Push Press #52,5/35

GW WOD – WEDNESDAY 27.01.20 –”EASY TO SEE”

MOBILITY & WARM UP
600 mt run
30 sec Arm Circles
30 sec Alternate Spiderman & Reach
30 sec Dynamic Squats
30 sec Leg Swings each side
then:
8 Minute AMRAP of:
10 Push Up
10 Wall Squat
5 BB Good morning
5 BB Shoulde Press

SKILLS & SPECIFIC WARM UP
10′ Practice Hand Stand Push Up – Clean

CONDITIONING
“EASY TO SEE”

AMRAP 20 minutes:
1 Deficit Strict Hand stand Push Up
1 Power Clean #81/55
9/6 Cal. Row

WMG WOW – SATURDAY 26.09.20 “SHOULDERS AND HEART”

MOBILITY & WARM UP
10′ Banded stretch & Mobility Around Trouble Area; Then:
EMOM 15 (4 Rounds)
1- 200mt Run
2- 50″ Jump Rope
3- 10 Walkout
4- 15 Sit-ps

SKILLS & SPECIFIC WARM UP

15′ Practice Hand Stand Push Up- DB Thruster

CONDITIONING

“SHOULDERS AND HEART”

3-9-15-21-15-9-3
DB Thruster #22.5/15
Hand Stand Push Ups
Every Set 50 Double unders

MGW WOD – SATURDAY –29.08.20 “TORRENT”

MOBILITY & WARM UP
10′ Banded Stretch & Trigger Arounds trouble Area; Then:
400mt Easy Jog
4 Rounds:
5 Pull-Ups
5 Slow Wall Squats
10 Hand Release Pushups
10 AB-Mat Sit-Ups

SKILLS & SPECIFIC WARM UP
15′ Hand Stand Push Ups Practices – Double Unders

CONDITIONING

“TORRENT”

FOR TIME: Time cap 20′
50 Double Unders
30 DB Snatch Alternating #22.5/15
50 Double Unders
20 hand Stand Push Ups
50 Double Unders
10 Single Arm Alternating Devils Press #22.5/15
50 Double Unders

G WOD – TUESDAY 11.08.20 – ”BONECRUSHERS”

MOBILITY & WARM UP
5-4-3-2-1 Spiderman & Reach each side
5-4-3-2-1 Walkout
Each Rounds
200 mt Run
Then
3 Rounds Not For time
5 Scap Retraction
10 Sit Ups
5 Kipping Swing
10 AB-Mat Sit Ups
5 Strict Pull Ups

SKILLS
Muscle Ups

CONDITIONING
” BONECRUSHERS”
AMRAP 15′
2 Bar Muscle Ups
4 Handstand Push Ups
8 Pistols

WG WOD – SATURDAY 08.08.20 – “PING PONG PT.2”

MOBILITY & WARM UP
EMOM x 12 (3 Rounds)
1 – 45″ Jump Rope
2 – 30″ Plank Hold + 30″ PVC Shoulder Dislocated
3 – 10 Barbell RDL
4 – 5 Good Mornings + 5 Elbow Rotations + 5 Push Presses

SKILLS & SPECIFIC WARM UP
Squat Terapy- Hand Stand Push Ups

CONDITIONING

CONDITIONING
“PING PONG PT.2”
EMOM 20 MINUTES
A1 Back Squat #50% BW
A2 Clapping Push Ups
B1 Reverse Lunges #50% BW
B2 Strict Hand Stand Push Ups

A is 10 minutes – Switching between A1 and A2 each minute
B is 10 minutes – Again switching between B1 and B2 each minute

GWM WOD – MONDAY 13.07.20 – “DEFCON 5”

MOBILITY & WARM UP

3 Rounds:
20 Double Unders + 10 Good Morning
20 Double Unders + 10 Back Squats
20 Double Unders + 10 Push Jerk Behind tne neck snatch grip
20 Double Unders + 10 Deadlift Snatch Grip

SKILLS & SPECIFIC WARM UP
15′ practice Handstand Push Ups

CONDITIONING

“DEFCON 5”
AMRAP 20′
5 Strict HSPU
10 Power Snatch #53/35
50 Double Unders

MG WOD – MONDAY 08.06.20 -“JUMP TABATA”

MOBILITY & WARM UP

3 Rounds:
50 Jump Rope
After each Round, complete:
20 Hollow Rocks
15 Superman Hold
10 Scap Push Ups

SKILLS
10 minutes Handstand / Handstand Push Ups / Handstand Walk

CONDITIONING
“JUMP TABATA”*
With a Running Clock in 16 minutes
Double Unders
Handstand Push Ups
AB-Mat Sit Ups
Burpees Plate
Tabata Interval (20 secs on and 10 secs off) for each movement – for a total of 32 intervals. The first 8 intervals are Cal Row, the second 8 are Handstand Push-Ups, the third 8 intervals are AB-Mat Sit Ups, and finally, the last 8 intervals are Burpees. There is no additional rest between movements.

GW – TUESDAY 11.02.20 – “DIANE”

MOBILITY & WARM UP
EMOM x 16 (4 Rounds)
1 – 45″ Row/Double Unders/200mt Run
2 – 30″ Plank Hold + 30″ PVC Shoulder Dislocated
3 – 5 DB Shoulder Presses, each arm
4 – 5 Good Mornings + 5 Elbow Rotations + 5 Push Presses

SKILLS & SPECIFIC WARM UP
Handstand Push Ups – Deadlift
3 Rounds of:
5 Handstand Push Ups + 5 Deadlift. Increase Intensity every rounds, Rest 1-2 min

CONDITIONING
“DIANE” *
21-15-9 Reps For Time
Deadlift #102/70
Handstand Push-Ups
*compare to 14.04.19

G WOD – MONDAY 20.01.20 “MARY”

WARM UP
3 Rounds for time:
20 Double Unders
10 Russian Ktb Swing
10 Cal Row
1 Round of “CINDY”
4 Inch Worms

MOBILITY & SKILLS
Handstand Push Ups -Pistols Squats

CONDITIONING

“MARY”*
AMRAP 20 Minutes
5 Handstand Pus Ups
10 Pistols
15 Pull Ups

Good Scores for “Mary”
– Beginner: 7-8 rounds
– Intermediate: 9-12 rounds
– Advanced: 14-16 rounds
– Elite:17-21 rounds

Intermediate Option
3 rounds for time of:
20 handstand push-ups
40 pull-ups
60 single-leg squats, alternating legs

Beginner Option
4 rounds for time of:
10 jumping pull-ups
20 knee push-ups
30 squats

*compare to 08.08.19