7 min AMRAP:
18/15 Calorie Row
9 Thrusters 95/65 lbs
6 Strict Handstand Push ups
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WODprep Strategy Top Tips:
Warm-up (5-7 minutes):Â Strict pushing and overhead pressing are the big keys today. Warm up with some overhead carries and handstand holds. Use a negative to get the strict hspu ready, and then spend some time on a rower to feel out the pace you want to hold for this.
Stimulus:Â Gymnastic Density and high transitions
Strategy: What we have to think about is the amount of transitions today. Assuming you have Strict Handstand push-ups, the transitions will be what plays a role. There is no real need to push the row pace.Â
- Strict Handstand Push-ups-Â Focus on staying tight as you kick up against the wall and make sure you are in a good pressing position. Don’t waste too much time upside down and under tension. Make sure you drive your body toward the wall in a tight position.Â
- Thruster-Â These thrusters should be unbroken. Drive hard out of the squat and make sure you don’t press too much with your arms due to the strict hspu coming up immediately after.Â
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Looking to build confidence in your Handstand Pushup? Â You can make huge Handstand push-up gains by following these simple drills in this video!
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