WOD - Sat, Jun 10

Handstand Pushups

Mobility-pre

t-spine foam roll x 1:00

cat/cow x 10/dxn

oh lat stretch on wall pulses x 10

scorpions x 5/side

Handstand Pushups

Mobility-post

childs pose side bends x :30/side

seated wtd bar shoulder ext holdsx 1:00

seated table top shoulder ext with :10 hold x 6

t-spine foam roll with pvc distraction

Handstand Pushups

Athlete A-"buildin it"

Strength

Superset x 3 sets

Dual db z-press hold x :35 (moderate to heavy)

Pike hspu-box 1 set x max reps

Accessory

Half kneel SA DB press 3 x15/arm (moderate)

Banded tricep extension 3 x 20

Tricep kickback x 12/arm

Athlete B-"drillin it"

Skill

Tripod headstand 3 x :25

Tripod alt leg kip extension x 12/leg

HSPU leg pattern x 8

Top to bottom kip traces x 8

HSPU negatives x 12

Accessory

Half kneel SA DB press 3 x15/arm (moderate)

Banded tricep extension 3 x 20

Tricep kickback x 12/arm

Athlete C-"killin it"

Strength

Dual DB z-press 5 x 3 (heavier than last week)

Volume

Handstand hold on wall x 1:00

HSPU negatives x 8

Pike single leg hspu 5 x max/leg

Band assisted HSPU max in 3:00

Wall facing handstand hold 1 x max