Wednesday 3.14.18

 Melody V.

Melody V.

Skills (12 min):
Two sets of:
Strict Handstand Push-Ups x 4-8 reps
Rest 60 seconds
Kipping Handstand Push-Ups x 6-10 reps (small to medium kip)
Rest 60 seconds
Kipping Handstand Push-Ups x 8-12 reps (medium to big kip)
-Rest 3 minutes-

Or if you are working on kipping HSPU  or Hand-release push-ups:
6 sets:
4-6 HSPU

The video below has some EXCELLENT tips on kipping HPSU.  Not just how to do them, but how to speed up your turnover and  try placing your hands with the thumbs towards the wall.  GOOD STUFF!

AMRAP 12:

Ascending Ladder…
3 Kettlebell Swings (53/35#)
3 Toes to Bar
6 50ft. Shuttle Runs
6 Kettlebell Swings (53/35#)
6 Toes to Bar
6 50ft. Shuttle Runs
9 Kettlebell Swings (53/35#)
9 Toes to Bar
6 50ft. Shuttle Runs
12 Kettlebell Swings (53/35#)
12 Toes to Bar
6 50ft. Shuttle Runs
… adding 3 reps each round to the KB and T2B and so on, until time expires.

Sc:  35/25 or lower
Knee raises or on the ground knee raises.

Mandi Reading