Strength
Weighted dip
3-3-3 (or 15 min of strict work)
Workout
4 RFT
10 Handstand push up (Rx+ – strict)
8 Dbl KB swings – 53/35
6 Dbl KB squats – 53/35
4 Dbl KB shoulder to overhead – 53/35
**Biggest thing I want to talk about today is the standard for the handstand push ups. One thing the coaches will be looking for is foot position at the top of your press. For the rep to count, your feet need to be against the wall when your arms are fully extended. A no-rep is when you kick up until your arms are fully extended, but your feet never touch the wall. Similar to getting the desired height for a wall ball, but the ball never hitting the wall. Additionally, your head needs to hit the ground. Not 2 ab mats, not your ponytail.. your HEAD.
If you don’t have handstand push ups, here are some scaling options. Pay close attention to body position and elbow position. Work with your coach to find out what scale works best for you.