Friday Workout: Skill and a Chipper

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SKILL

Handstand Pushups Against Wall

Note: Work on kicking up to handstand holds if you are unable to do a full handstand pushup (or walk up so that chest is against wall).  Work on deficit handstand pushups if you are able to (add plates to elevate hands).

WOD

Level 1

Complete the following for time:

  • Step up and Over the Box Jumps (18/12) x 40
  • Ring Row x 40
  • Wall Ball (14/8) x 40
  • Box Pushup x 40

Level 2

Complete the following for time:

  • Over the Box Jumps (24/20) x 50
  • Chest to Bar Pullup x 50
  • Wall Ball (20/14) x 50
  • Plyo Push-up (Alternate Hand on 25lb plate) x 50

Announcements:

23 Comments on “Friday Workout: Skill and a Chipper

  1. HSPU: Negatives and Kipping
    WOD: 19:04
    BJ: 20″ jump up/jump down
    Pullups (5 chest to Bar, 10 chin to bar, 35 blue band)
    Wall Balls: 14#
    Plyo PUs: Slow but rx

  2. 15:52- subbed 25lb slam balls for wall balls after knee gave out

  3. 13:48 – the Plyos took time, and they hurt (good stuff) – my C2B could have been better – I think I could do the WOD faster.

  4. On Sunday, with 40 reps/movement and regular pull ups: 13:31

    Shoulder is starting to feel better!

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