Invert and Press
It’s time to get inverted again. We’ll start today’s workout with some (upside down) strength work: 3 sets of 8-10 pike push-ups.
To make the movement less challenging, try shortening the range of motion for the push-up by placing a pillow (or another object) under your head as a target. To make it more challenging, turn these into box handstand push-ups by elevating your feet on a chair, couch, or box. Ideally, choose an option that allows you to complete all of the reps in each set unbroken.
After that, the WOD throws us some more inversions and pressing…. this time with handstand holds and single arm push presses.
If a handstand hold is not possible in your space — or if it feels too challenging for today — try a pike handstand hold or a wall-facing hold (walk your hands as close to the wall as you can).
Make sure to mobilize those shoulders before you get into today’s work! I compiled some of my favorite warm ups in a blog post. Feel free to “steal” them for your own use at home!
3 sets:*
8-10 pike push-ups (from the floor or with feet elevated on a chair/box)
*Rest 1:30 between sets
AMRAP 15
0:30 handstand hold
10 single arm push presses (R)*
10 single arm push presses (L)*
10 broad jumps
*Use a dumbbell, kettlebell, or household object
Used 17.5lb dumbbells for the push press. Did squat jumps instead of broad jumps given the space.
Score was 6 rounds + 22 seconds of handstand hold
This really exposed my left shoulder… thing was seriously lagging my right with the single arm push presses. Great workout
The presses really did add up. I took the broad jumps outside to avoid bringing down the house, and with no convenient wall had to do free handstand attempts (getting longer!). ~20# granite block for the presses. 6 rounds, plus three little handstands. Thanks!
The presses made me want to die, I used a 35#KB because it’s what I have but OUCH.
5 rounds even with jumping lunges swapped in for the broad jumps because of space.
6 +36 with a 50# dumbbell for me.
The kids loved this one. The broad jumps and handstand hold were a hit! They used jugs of windshield washer fluid and motor oil for presses.
Jack, Paul, Heather, and Alex –
Wooooo, great job on this workout!