Buy In:

Floor Press

3, 5, or 7 Rep Max

WOD:

5 Rounds for time:

10 Hang Squat Clean (135/95)

10 Handstand Pushups

Cash-Out:

Rope Climb

For today’s buy in we are going to perform the floor press. We will perform a 3, 5, OR 7 rep max.

For the workout we are going to perform a simple couplet.  This workout consists of hang squat cleans and handstand pushups.  Although it doesn’t seem like it, this workout requires activation of the midline through the entire workout.  You will find that when your midline starts to fatigue, the weight will feel heavier and the handstand pushups will get sloppy.  Keeping a tight midline is key to maintaining good power transfer.

For the cash-out we are going to attempt a rope climb.  If you have climbed a rope before, I would like you to attempt a no leg rope climb.  For a challenge, I would like you to start on the floor and keep your legs in an L-Sit position.  If you have never climbed a rope before, try one of these methods:

http://www.gymnasticswod.com/content/rope-climb-russian-wrap

http://www.gymnasticswod.com/content/rope-climb-spanish-wrap

Results