EGO CrossFit – WOD
Handstand Push-Up Progressions
EMOM, for 6 min (3 sets) of:
Interval 1 – Strict Handstand Push-Up x 18.104.22.168.1 (5 singles)
Interval 2 – Back-To-Wall Handstand Shoulder Shrug x 15 reps
*Press your heels up toward the ceiling as high as possible. Keep your body stacked and inline.
EMOM, for 4 min (4 sets) of complex:
Push-Up x 5 reps + Wall Climb x 3-5 reps
*Be sure to completely lay down between wall climb reps. Attempt to touch your nose to the wall, but if this is difficult for you simply wall climb as high as you can safely and place your hands parallel to one another, pause, then wall climb down slow and controlled.
B: 200415 (Time)
10-9-8-7-6-5-4-3-2-1 reps for time of:
Alternating DB Snatches (reps per arm)
Squat Tuck jumps
Handstand Pushups (or DB Z-presses)