Hi team! Here is the WOD for today:

EMOM (Which stands for every minute on the minute) for 8 min. (this means we will perform the following two things within a minute for 8 min./ or 8 rounds. If you finish the 2 moves before the minute is up- just rest- and then as soon as the next minute starts- do the 2 moves again!)
10-20 second Handstand Hold (HS hold) (you choose the length of the hold based on where you are at with this challenging skill- challenge yourself!)
5-10 Handstand Push-Ups (HSPU) (You choose how many reps to do based on where you are at with this skill and the progression- 5 strict HSPU’s are wayyy harder than 10 kipping ones- so maybe work on those if you want to)
Score is the total rounds that you were able to complete both the HS hold and the HSPU’s within the minute.

What are the scaling options for today? You can go back to the skill posts I made and use that. Otherwise here they are:

Handstand hold scaling from easiest to hardest:

• Seated pike DB hold
• HS hold in a pike on a box
• HS hold in a pike with feet against the wall
• HS hold facing the wall
• HS hold on the wall- kicking up
• HS hold on the floor 🙂

Handstand Push-UP scaling from easiest to hardest:

• Seated pike DB presses
• HSPU in a pike on a box
• HSPU with feet on wall facing the wall (or you can try the stability ball ones- or just elevating your feet higher than the box ones
• HSPU kicking up on the wall and performing these with mats under your head so you do not have to go all the way to the floor with your head.
• HSPU kipping with head elevated.
• All the way to the floor with your head- kipping or strict HSPU