WOD for 041018

Skill:
Gymnastics Push:
Week 1 of 9…
12-minute EMOM
1.) Seated KB Z-Press (6-8reps)
2.) Tate Press with DB (8-10 reps) *from the floor*
3.) Diamond Push-ups (6-8 reps)
4.) Handstand Hold (Hollow) (:30)

–Coaches Note: https://www.youtube.com/watch?v=IgSjoXbpy1M (Tate Press)

Metcon:
Against 25-minutes…
1-mile Run
Then 12 Rounds of:
4 HSPU
8 Pull-ups
12 Air Squats

L1: 20lb/14lb Vest, Strict HSPU, CTB
L2: HSPU, CTB
L3: 800m Run, Scaled HSPU or HR Push-up, Kipping/Assisted Pull-up, 10 rds instead of 12
L4: 400m Run, Reg Push-ups, 10 Rounds instead of 12