Posted on

December 4, 2013

Skill

EMOM for 10 Minutes

Odd Sustainable set of Handstand Push-Ups
Even Sustainable Set of Double Unders

Talk to your coach about an appropriate way to scale Handstand Push-Ups.  You can use this time to improve your strength by performing pike push-ups or work on kipping from a headstand.   Choose a challenging number of double unders but use this time as skill practice and save some jumps for the metcon!

WOD

AMRAP in 10 Minutes

15 Box Jumps 24/20″
9 Toe-To-Bar

Off Ramp WOD

If possible use a box height that you can safely perform plyometric jumps with.  Be explosive with your rebound and rest at the top.  Scale Toe-To-Bar by first working on knee tucks or Knees-To-Elbows and then incorporating the kipping motion to sustain the movement.