Today we will be working on handstand push ups and free standing handstand push ups depending on your current level. The focus will be on form and keeping a tight hollow. It’s easier to push a stick than a rope. Today, no handstands facing away from the wall will be allowed.

For the toes to rope, it is simply a hang and raise your toes to the rope just like you would a bar. Kipping is allowed although we will work both strict and kipping in the warm up/skill portion. (see here for demo: http://www.youtube.com/watch?v=MyDrGiWHJnI ) Toes to bar is an appropriate scale, or toes to rings.

Workout of the Day
10 minute AMRAP
1 handstand push up (facing the wall or free standing)
1 toes to rope
2 handstand push up
2 toes to rope
3 handstand push up
3 toes to rope

… increasing until time is up.

Post your scores to the whiteboard.