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WOD - Saturday, 3/3/2018


TABATA: Handstand Hold /Hanging L-sit hold (alternate)

A. Strength: Press Complex (10:00)

Build to a heavy complex of

Strict press + 1 Push press + 1 Jerk.

B. Conditioning
Mainsite workout from 2/24/2018
21-18-15-12-9-6-3 reps of:
Handstand push-ups
L pull-ups

HQs Video about workout

HQ’s Scaling suggestions:
This workout may take a while and will challenge your muscular stamina. Handstand push-ups and L pull-ups are both advanced movements. Reduce the reps but choose movements that are still challenging for you.

Intermediate Option
18-15-12-9-6-3 reps of:
Handstand push-ups
Kipping L pull-ups

Beginner Option
15-12-9-6-3 reps of:
Pike push-ups
Jumping tuck pull-ups

Extra Credit 1: Do the WOW

Extra Credit 2: Banded Pull Aparts


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