WOD - 090203

Perform:

15 minutes of HS Walking ladders

rest 3-5 minutes

2x6 Wall Pike Press HS

Finish with 2x10 Wrist Pushups.

Post the total number of HS steps taken below.

notes:

1) Spend 15 minutes working on your HS walking. Spend as much of the 15 minutes in a HS as possible.

2) Perform your HS walks in ladder fashion; e.g. the first turn walk one step, the second turn two steps etc.

3) However, if you fail to make the required number of steps for a turn, you must begin the count over again and return back to one for the next turn.

4) Alternate one straight arm repetition and one 90 degree bent arm repetition during the Wall Pike Press HS sets.

5) If your wrists have not yet adapted to this volume of HS work, modify the workout as necessary.

Coach Sommer,

If wall is not necessary for Pike Press, move to floor, or use wall and add weight to ankles?

Additionally, as this exercise seems to be one you mention you will address in the handstand book --- do you have an estimate release date for subsequent books? I'm very much looking forward to them.

j

If you can perform the pike presses without the wall, that would be awesome! They are significantly more difficult and will consequently build even more shoulder girdle strength.

Principle photography is still ongoing for the forthcoming volumes.

Yours in Fitness,

Coach Sommer

15 minutes of HS Walking ladders

2x6 Pike Press HS

2x10 Wrist Pushups.

Can't really "rep" the pike press HS, that is, I have to come down, shake out, then go again.

http://vimeo.com/3072043

Scott at XF PDX and I have been practicing the GB WODs since January 1. A couple other people have become consistent with the practice, too, so it's become pretty fun.

best,

jason

I took a rest day yesterday so today I combined the 2 wods with a couple mods:

15 minutes of HS Walking ladders (sets & steps: 2,2,2,3,3,3,4,3,4,1,2,6,4,3,7!)

2x5 SLS, 1x5 Jumping SLS

rest 3-5 minutes

2x6 Wall Pike Press HS

(1x6 Headstand Press, 1x6 Handstand against wall negatives)

3x5 GHR

Finish with 2x10 Wrist Pushups.

*Check out my blog for a video of walking on my hands, this is really the first time I've focused on it!