MONDAY:
Skill:
Handstand Push-up Progression
Strength:
Front Squat
**Working Weight / Training Max is 95% of 1RM. Recent On-Ramp grads should be working off a conservative 3 rep weight where form is near PERFECT. Last Front Squat max was 07-10-17**
5x3@75-80%ww
1x3+AMRAP@75-80%ww
WOD:
14 min AMRAP:
200m Sprint
6 Front Squats @50-60% / 2-3 UB Rds
2 Handstand Push-ups (HSPU)...(Rd 1)
200m Sprint
6 Front Squats
4 HSPU…(Rd 2)
200m Sprint
6 Front Squats
6 HSPU and so on until time expires…(Rd 3)