sarissa3

Sarissa also getting iron up and hair down! 

Be sure to do your ten minutes of pre-class dynamic flexibility work.

1. Technique review: scaling the handstand push-up. Dumbbell press, down pike push-up (you must have at least 15 strict push-ups in order to do DDPP), pike press from box (required: at least 10 DDPP), strict against-wall handstand push-ups, (required: at least 15 DDPP from 24″ box) kipping HSPU (required: 10 strict HSPU). Remember, if you begin to miss reps or your form starts to deteriorate during the WOD, default to the next movement down in the hierarchy you can do well. No flailing!

2. Ten minutes deliberate practice of the seven positions of the muscle clean, or the eight positions of the power and squat cleans. LIGHT weight may be used, but this is technique work, NOT a lifting session.

3. “Nate”

 AMRAP 20

  • 2 Muscle-ups
  • 4 Handstand push-ups
  • 8 Kettlebell swings 70/53lbs

LIII: as rx’d

LII: One Abmat for HSPU

If you don't have muscle-ups, do band-assisted muscle-ups or 4 dips/round. Russian or American swings as appropriate

LI: Eight rounds not for time of 4 pull-ups, 4 dips (scaled as appropriate), and 8 kettlebell swings.

Have fun!