Monday…12/12/16

 
A. Skill:
12 min HSPU work
Strict vs Kipping
Standards: arms start locked out, head touches floor (mat/ abmat), hands must be even with floor (ie, if using an abmat, hands must be on 25lb plates), head must touch surface, finish with arms locked out and feet in contact with the wall
B. MWOD:
Lax ball + scapula = awesome
C. WOD:
Health –
8 min AMRAP
3 handstand push-ups
3 cleans (135/95)
6 handstand push-ups
3 cleans
9 handstand push-ups
3 cleans
12 handstand push-ups
6 cleans
15 handstand push-ups
6 cleans
18 handstand push-ups
6 cleans
21 handstand push-ups
9 cleans
Etc., adding 3 reps to the handstand push-up each round, and 3 reps to the clean every 3 rounds.
 
Fitness –
8 min AMRAP
3 handstand push-ups
3 cleans (185/125)
6 handstand push-ups
3 cleans
9 handstand push-ups
3 cleans
12 handstand push-ups
6 cleans
15 handstand push-ups
6 cleans
18 handstand push-ups
6 cleans
21 handstand push-ups
9 cleans
Etc., adding 3 reps to the handstand push-up each round, and 3 reps to the clean every 3 rounds.
 
D. Post-WOD Recovery:
Foam Roll Upper Back