Tag Archives: Handstand Pushups

Front Squat then HSPU, Strict T2B and DB Snatch

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3 rounds

  • 6 x Alternating Single Leg V-Ups (3 per side)
  • 3 x V-Ups
  • Repeat for 3 sets

Then every 2 minutes for 12 minutes, Front Squats

  • Set 1 – 5 reps @ 70%
  • Set 2 – 3 reps @ 80%
  • Set 3 – 3 rep @ 85%
  • Set 4 – 2 rep @ 90%
  • Set 5 – 2 reps @ 95%
  • Set 6 – 1 reps @ 100%

AMRAP in 12 minutes

  • 6 x Handstand Pushups
  • 9 x Strict Toes to Bar
  • 12 x Alternating Dumbbell Snatch (6 per side)

Results: Front Squat 155-170–185-195-205-215lbs. Metcon 5 rounds plus 6 reps.

Tempo Back Squats then Double Unders and HSPU

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Every 3 minutes for 9 minutes

  • 3 x Tempo Back Squat (33×1)

For time, The Box WOD from July 22, 2020.

  • 50 x Double Unders
  • 21 x Handstand Pushups
  • 50 x Double Unders
  • 18 x Handstand Pushups
  • 50 x Double Unders
  • 15 x Handstand Pushups
  • 50 x Double Unders
  • 12 x Handstand Pushups
  • 50 x Double Unders
  • 9 x Handstand Pushups
  • 50 x Double Unders
  • 6 x Handstand Pushups
  • 50 x Double Unders
  • 3 x Handstand Pushups

Results: Back Squats felt really good 135-165-185lbs. Metcon 23:27.

Core Work then Deadlifts and HSPU then Run and KBS

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4 rounds

  • 10 x Sandbag Pullthroughs (L+R=1)
  • 10 x Hanging Medicine Ball Knee Tucks @ 8kg

Every 3 minutes for 18 minutes (6 rounds)

  • 3 x Deadlift @ 75%
  • 5 x Handstand Pushups

Then 4 rounds for time

  • 4 x Single Arm Kettlebell Push Press @ 24kg
  • 8 x Pullups
  • 30 x Kettlebell Swings @ 24kg

Results: Used 225lbs for Deadlifts. Metcon 10:26.

Overhead Squats then Misfit Athletics Quarantine Cup “Skilled Cheese”

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Take 10 minutes and work on Handstands.

Then every 2 minutes for 12 minutes

  • 3 x Overhead Squats

Work up to a heavy triple.

AMRAP in 13 minutes of

  • 6 x Handstand Pushups
  • 12 x Alternating Pistol Squats
  • 48 x Double Unders

Results: OHS 65-75-80-85-95-95. Metcon 4 rounds plus 10 reps.