Warm-up
10/8 cals AB
10 push-ups
10 step-ups
8/6 cals AB
:20 HS hold
8 box jumps (step down)
6/4 cals AB
4 HS push-ups
4 box jumps
Skill
The handstand push-up
WOD
PortFit
20 min AMRAP
10 HSPU’s
15 box jumps
20/15 cals AB
80 DU’s
PortBurn
20 min AMRAP
15 box jumps
25 push-ups
30/25 cals AB
Fathom – 20 minutes in time with no rest.
Gear – pacing will be the number one priority today. Go to fast and the HSPU’s might blow up, go too slow and you’ll be looking for more at the end of the AMRAP
Knots – make the push as hard as you can today. It is really the linchpin of the workout. Do not settle on something you might always replace HSPU’s with. Instead take a step out of your comfort zone and try something different. I challenge you to have a reach progression, something that might be too hard to hold. Whether that is less reps of HSPU’s, that’s really heavy DB push press or piked push-ups with your feet on a box, take a step up from what you might normally do. When things start to fall apart, have a back up plan and maybe switch to it halfway through.
Current – please be aware of others when moving from your square to your spot on the wall.
