WOD - Sat, Jun 3

Handstand Pushups

Athlete A-"buildin it"

Strength

Superset x 3 sets

Dual db z-press hold x :30 (moderate to heavy)

Pike hspu-floor 1 set x max reps

Accessory

Half kneel SA DB press 3 x12/arm (moderate)

Banded tricep extension 3 x 15

Athlete B-"drillin it"

Skill

Tripod headstand 3 x :20

HSPU leg patternx 10

HSPU negatives x 10

Accessory

Half kneel SA press 3 x12/arm (moderate to heavy)

Banded tricep extension 3 x 15

Athlete C-"killin it"

Strength

Dual DB z-press 5 x 5 (heavy)

Volume

Freestanding headstand hold x 1:00 (accumulate)

HSPU negatives x 6-12

Band assisted HSPU 3 sets x max

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