Friday 070918

EMOM 18: 

4-6 Reps of one of the following, ranked from highest to lowest proficiency:

1) Strict Deficit Handstand Pushup 

2) Strict Handstand Pushup 

3) Handstand Negative to Headstand

4) Box L Headstand Pushup

5) Box L Headstand Pushup Negative


For Total Reps: 

2:00 Rope Cimbs, 15' Ascent 

2:00 Pushups 

2:00 Kettlebell Swings, 32kg/24kg 

1:30 Rope Climbs 

1:30 Pushups 

1:30 Kettlebell Swings 

1:00 Rope Climbs 

1:00 Pushups 

1:00 Kettlebell Swings 

GEAR: 2 


Extra Work: Bench Press

1-1-1, 2x1 

Build over the first three sets to a challenging but submaximal weight, one which leaves two reps in the tank. Repeat that weight for two more sets.