5 Handstand push ups
7 Chest-to-bar pull ups
9 Box jumps (24”/20”)
Post rounds to comments.
Coach's Notes.
HSPU - aim for full ROM. Preferred scaling options include piked HSPU on a box, negative reps, or wall walks.
Box jumps -- if you haven't seen it before, watch the video. "Rest at the top; spend as little time as possible on the ground." Leverage the elasticity in your calves and legs on landing and spring back up...see the demo.
Training Videos.
- "Chest to Bar Kipping Pullups" - from GymnasticsWOD. Short demo of the movement.
- "Efficiency Tips: Box Jumps" - with Matt Chan and CFHQ.