Daily Workout

Thu, Jan 17 2019

Sat, Apr 13, 2019 at 10:00am Bills Farewell Event: WOD at 10 then food and celebration!
Fri, Jan 3, 2020 at 6:30pm 80's WOD and ReGift Party: Bring yourself dressed in the 80s workout gear, a gift to share and food or drink to enjoy. You can also just bring yourself - we arent that picky!
Mon, Sep 7, 2020 at 11:00am Labor Day Murph: Covid-19 delay
Fri, Sep 25, 2020 at 7:00pm Gym Gala: Dress Nice and come ready for a night of fun, dancing and games with your coaches. Bring a friend, snacks, drinks or just yourself!
Sat, Sep 26, 2020 at 10:00am Last WOD with the Johnson: Last WOD together (official). We may stop in on our way out of town on -
Most Recent Benchmark:
Murph on Sep 7, 2020 (19 days ago)
Work on Skill: Skill Work for Handstand Push UpsWork on Skill: Skill Work: Split JerkW,1 Max,0 Strength or Skill: Split Jerk 1-1-1-1-1-1

Skill Work for Handstand Push Ups


Work on Skill: No Results Tracked
Today we are going to spend about 15 mins working on skill work to build up to a good hand stand push up.

Areas of focus include but are not limited to:
*Midline engagement.
*Hand placement on the floor (with in 12 in of wall).
*Tripod position with hands and head at the bottom.
*Finishing position at the top with head pushing through.
*Progressions in the following order - Pike push up- feet/knees on box- strict hspu - kipping hspu - deficit hspu
** You should be able to perform 3-5 good solid reps before moving to the next progression. (jumping ahead is a recipe for injury)
*Current standards (for competitors- what accounts for a complete rep)

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800 S Frontenac St, Ste 4
Aurora, Illinois 60504 (view larger map)