S/S/S:

Sumo Dead Lift

4X5, 1X5+ @ 70% of 1RM (set 7 Apr)

WOD:

10 min skill practice on both…

Hand Stand Walk

followed by….

Ring Hand Stand Pushups

Videos courtesy of Gymnastics WOD.   In this series, Coach Carl Paoli breaks how to Tuck Up to Handstand on the Rings and different ways to wrap your legs on the straps quickly and securely.

In this first video, Carl demonstrates how to tuck up, straddle up, and then wrap your legs around the straps. Instead of using Rings, the first progressions is to practice this movement with weights anchoring the straps to mimic the rings, but with more stability in your base.

Once you’ve mastered getting inverted on the rings with the Tuck Up to Rings Progressions, it’s time to move onto the next step to get your Handstand Push Up with Coach Carl in this progression series.

In this video, Carl demonstrates how to use the straps as assistance for your Handstand Push Up by using the weight plates again as a static base. Carl also breaks down the Handstand Push Up movement with both types of leg wrap around the straps. Keep practicing this on the plates until you’re confident with the Tuck Up to wrap and are able to push up out of the hole in a controlled fashion into a stable handstand.

In this video, Carl demonstrates how to perform the Handstand Push Up on the rings with the band as an assistance as well as still using the leg wraps he had practiced on the weight plates. Carl again breaks down the Handstand Push Up movement with both types of leg wrap around the straps and strategies to use the straps as an assistance.