WOD - 090113

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Perform:

20 min HS Obstacle Course

Out of the 20 minutes keep track of the total time spent in HS.

Finish with 10 Wrist Pushups

notes

If HS Walking is too advanced for you presently, substitute HS Wall Runs.

A HS Obstacle course may be as simple or demanding as you wish.

Attempting a course too far beyond your current HS abilities will have a substantial reduction in the total aggregate time spent inverted and will greatly reduce your shoulder girdle stability gains from this workout.

Post your course construction and aggregate HS time in the comments below.

Perform:

20 min HS Obstacle Course

Out of the 20 minutes keep track of the total time spent in HS. Did wall runs. Felt much stronger at it than last time. I was able to go for many more "reps" before stopping each time and did not begin to fatigue tremendously until after the 10 min mark.

Finish with 10 Wrist Pushups

these were tougher than last time, possibly due to the Handstand work

* Power snatch - 80% x 2 x 3 did 3 sets of 3 155

* Power clean & jerk - 80% x 1 + 2 x 3 skipped

We did an interesting warm-up:

3 people:

Pyramid Squats,1 to 8 then 8 to 1

Pyramid ring push-ups with feet on boxes, 1-5 then 5-1

Pyramid pull-ups, 1-5 then 5-1

---Each person performed a rep, shouted out when it was completed, and then performed a static hold while the remaining people performed the reps.

---It was interesting to note that our grips were the first to go in the pull-ups, despite the relatively low volume of work!

20-minute' HS obstacle course

---10-foot-long mat to 1-foot-tall mat-covered box

3x10 (30 each arm) HS Wall Runs

10 wrist pushups

---I made it up the box a couple times, but making it DOWN the box was very tricky.

---Still using knees on wrist push-ups; does anyone have a time frame to full bodyweight wrist push-up?

best,

jason

I am still doing it off my knees as well.

a good progression for push ups would be reverse elevated push ups. Instead of elevating your legs, elevate you upper body.That way you keep a steady progression of resistance instead of jumping right from on the knees to normal