Buy In:

10 Sets

3 Pull-Ups (strict) Rest 30 Seconds

WOD:

3 Rounds

7 Power Cleans (135/95)

14 Pull-Ups

21 Push-Ups

Cash-Out:

Practice Kipping Handstand Push-ups

For today’s buy in we are going to perform volume training with the pull-up. You will perform 3 pull-ups then rest for 30 seconds for a total of 10 sets.  By the end we should complete at least 30 pull-ups in about 5 minutes. If you cannot perform a strict unassisted pull-up then focus on 3 negatives.  That means start at a top position and lower yourself down to the bottom for 1-3 reps.

For the WOD we are going to perform 3 rounds of a triplet with power cleans, pull-ups and pushups.  This should be a quick turnaround of movements with little reason to rest.

For the cash-out we are going to practice a kipping handstand pushup.  A kipping handstand pushup is like a regular handstand pushup except you use your legs to propel you upwards.  Mastering this technique could assist in developing the strength in a handstand pushup or improve your time on handstand push up workouts.  To perform this movement, start at the bottom of the handstand pushup.  Head should be on the ground or an abmat, with hands placed a few inches in front of your face.  Your back and butt should be touching the wall.  Pull your knees to your chest as if you are squatting (upside down) and violent kick up to the sky.    If you do not have a handstand pushup, then practice the handstand and lowering down to an abmat.

 

Results