tagged 
benchmark, deadlift, diane, girls, handstand push-up
benchmark, deadlift, diane, girls, handstand push-up Entries in handstand push-up (97)
Workout of the Day - Friday, January 31
"Diane"
21-15-9 reps of:
Deadlift 225
Handstand push-ups
This is 3 rounds; the first at 21 reps, the second at 15, and the third at 9 reps. It’s expected that you’ll need to partition the sets, e.g., Deadlift 7-7-7 & Handstand push-up 3-3-3-3-3-3-3 as a first round. Interval management – work/rest timing to optimize time– is an essential skill.
If the load is too much under any partitioning scheme, reduce it. If you need help with the handstand push-up, take it in any manner you can get it. If the handstand push-up (HSPU) is clearly beyond your current capacity, substitute a standing dumbbell shoulder press (hip and leg free). Though a less functional press, the standing shoulder press is a closer simulation to the HSPU than the more functional push-press or jerk. The point is that there’s a manageable substitution for this workout for everyone that preserves both its mechanical and metabolic characteristics – this will be “your Diane.”
Post time and any needed modifications to comments.
Workout of the Day - Friday, January 10
For time:
25 Handstand push-ups
25 Overhead squats, 95 pounds
25 Pull-ups
25 Double unders
25 Pass-throughs
25 One legged squats
25 Muscle-ups
Post time to comments.
Workout of the Day - Saturday, December 28
Warmup
WOD
21-15-9 reps for time of:
Jump and touch 18 inches above max reach
Handstand push-ups
Post time to comments.
Workout of the Day - Friday, December 13
Warmup
WOD
Complete as many rounds as you can in 20 minutes of:
Clean 135 pounds, 10 reps
10 Handstand pushups
Post rounds and fractions of rounds completed to comments.
tagged clean, handstand push-up
clean, handstand push-up Workout of the Day - Sunday, November 17
Warmup
WOD
For time:
10 Handstand pushups/ 20 pull-ups
9 Handstand pushups/ 18 pull-ups
8 Handstand pushups/ 16 pull-ups
7 Handstand pushups/ 14 pull-ups
6 Handstand pushups/ 12 pull-ups
5 Handstand pushups/ 10 pull-ups
4 Handstand pushups/ 8 pull-ups
3 Handstand pushups/ 6 pull-ups
2 Handstand pushups/ 4 pull-ups
1 Handstand pushups/ 1 pull-up
Post time to comments.
tagged handstand push-up, play, pull-up
handstand push-up, play, pull-up Workout of the Day - Wednesday, October 30
Warmup
WOD
Complete as many rounds in twenty minutes as you can of:
5 Handstand push-ups
10 One legged squats, alternating legs
15 Pull-ups
Post rounds and fractions of rounds completed to comments.
Workout of the Day - Monday, September 16
Warmup
WOD
"Diane"
21-15-9 reps for time of:
225-lb. deadlift
Handstand push-up
Post time to comments.
