9/20/2024

Strict Handstand Push-ups: Week 3

10 minute EMOM

Odd Minute:
Freedom: 20 Handstand Shoulder Taps [right/left = 2 taps] - belly to wall
Independence: 16 Box Handstand Shoulder Taps [right/left = 2 taps]
Liberty: 20 High Plank Shoulder Taps [right/left = 2 taps]

Even Minute:
Freedom: 30 Seconds Max Effort Ring Push Ups [belly parallel to the ground]
Independence: 30 Seconds Max Effort Ring Push Ups [with rings walked forward, to be at an incline]
Liberty: 30 seconds Max Effort Elevated Push Ups [Elevate hands to a box/bench ]

Videos:
Handstand Shoulder Taps
Box Handstand Shoulder Taps
Plank Shoulder Taps
Ring Push Up
Push Up
Elevated Push Up

Enchilada

Affiliate Compete (RX+)

3 Rounds

120 Double Unders

30 GHD's

6 Wall Walks

Freedom (RX'd)
3 Rounds
100 Double Unders
30 V-Ups
5 Wall Walks

Independence
3 Rounds
75 Double Unders
25 V-Ups
4 Wall Walks

Liberty
3 Rounds
100 Single Unders
25 Sit Ups
5 Inch Worms

• Target time: 11-13 minutes

• Time cap: 16 minutes