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(via https://www.youtube.com/watch?v=lXBOC6fCr-o)

Handstand Push-up Demo with Cues for reference. Let me know if you have any requests for exercise demos or topics of conversation for fitness.

11/14/2013 1800 WOD

Thursday-131114

Skill: 15 min skill practice, athlete choice of

Conditioning: 21/15/9 reps for time of

Deadlifts (275/155)

HSPU

Warm-up of two rounds of five inchworm hand walks, ten kettlebell swings (1 pood), twenty lunges.

Fifteen minutes of practice at double unders to show me that I need more practice with double unders.

Workout was using 155 on the bar, and started with handstand push-ups on a 45lb. plate plus ab mat to cushion.

First 21 deadlifts at ten and 11, HSPU (scaled as they were) done in varying sets though I quickly slowed and grew tired.

15 deadlifts in sets of five, changed to wall walks for three of five, then the last done as plain push-ups, 12.

Four deadlifts, three, and two, and the last nine push-ups.

Final time: 9:55

Hang Power Clean Thursday

Strength

Max effort hang power clean

*Worked up to 165, was a bit worn down after doing the strength program right before.

Conditioning

4 rounds:

5 hang power cleans (130)

10 handstand push-ups

16 pistols (Used a med ball)

*Finished around 11:40, the hand stand push-ups got a bit tough on the 3rd and 4th set. Fun workout though.

Assistance Work

3×10 strict toes-to-bar

3×5 weighted ring dips (45)

#handstand push-up