Wednesday 3-9-16

AMRAP 6 MIN

1+2 / 2+4 / 3+6 / 4+8 etc.... Continue until the 6 min is up

Double Dumbbell Power Snatch (35#/25#)

Dumbbell Thruster (35#/25#)

REST 3 MIN

EMOM 8 MIN

5 HSPUS

* These can be strict or kipping. 

* Work on the efficiency of the movement. Where are your hands placed in relation to the wall. Creating a tri-pod position with the head and hands. Working on the Open standards of the handstand pushup (flexing feet to reach tape line on wall)

* Feel free to measure out the OPEN standards and place a tape mark on the wall to help with getting ready for the possibility of HSPU's coming up in the OPEN soon.  

* Scale down the number of reps every minute so you get a minimum of 35 seconds rest every round.  

* DO NOT hang out on head for more than a couple seconds.  This is not the place to rest and is not safe on the neck.  Come of the wall, shake it out, then kick back up. 

* This is meant to be a skill session more than a strength session. Spend 8 minutes developing the finer skills of the HSPU. 

* If you cannot perform a HSPU, the following scaling options are applied:

1) 30 second HS Hold to a slow lower to headstand. 

2) 2 Wall walks every min (go as high as you can, hold for 10 seconds, then WALK back down)

Our Paleo Zone cooking seminar was a HUGE hit! Thank you to everyone who joined us :)