WOD - 091103

Perform:

Walking HSPU Ladders

Finish with 2x10 Wrist Pushups

notes:

1) Begin with Box HeSPU; perform 2 reps then immediately do 6 steps of HS Wall Runs. Take a few breaths and then move on to Negative HeSPU performing 2 reps followed by 6 steps of HS Wall Runs, continue on upward through the HSPU progressions in this fashion until you reach the hardest variation you are capable of, rest 3-5 minutes and then reverse ladder back to the beginning.

2) How many rounds you perform depends on the number of rungs that were in your ladder; e.g. you only made it to the first exercise, you will perform 10 rounds (20 . E.g. you made it to the 5th exercise, you will perform 2 rounds.

3) Adjust the reps in the Walking HSPU Ladder as necessary. If performing two reps at a time is too difficult, drop to one repetition of each variation. If performing two is too easy, increase to three, four or even five reps per variation.

Looking forward to this!

A couple of questions...

1) What constitutes a round? Say, I can do Box Hespu and the negative Hespu only. Is a round when I finish the negative Hespu on the way up the ladder? Or is a round after the 3-5 minutes of rest and I complete the descent back down the ladder?

2) for the negative Hespu, how long should it be?

Thanks!

Coach Sommer said:

Perform:

Walking HSPU Ladders

Finish with 2x10 Wrist Pushups

notes:

1) Begin with Box HeSPU; perform 2 reps then immediately do 6 steps of HS Wall Runs. Take a few breaths and then move on to Negative HeSPU performing 2 reps followed by 6 steps of HS Wall Runs, continue on upward through the HSPU progressions in this fashion until you reach the hardest variation you are capable of, rest 3-5 minutes and then reverse ladder back to the beginning.

2) How many rounds you perform depends on the number of rungs that were in your ladder; e.g. you only made it to the first exercise, you will perform 10 rounds (20 . E.g. you made it to the 5th exercise, you will perform 2 rounds.

3) Adjust the reps in the Walking HSPU Ladder as necessary. If performing two reps at a time is too difficult, drop to one repetition of each variation. If performing two is too easy, increase to three, four or even five reps per variation.

2 Box HeSPU 6 Wall runs

2 Negative HeSPU 6 Wall runs

2 HeSPU 6 Wall runs

3 min rest

2 HeSPU 6 Wall runs

2 Negative HeSPU 6 Wall runs

2 Box HeSPU 6 Wall runs

5 min rest

2 Box HeSPU 6 Wall runs

2 HeSPU 6 Wall runs

2 Negative HeSPU 6 Wall runs

Wrist prehab with stretch bands.

I mixed the last ladder up a little bit, because i felt that i would be unable to do 2 HeSPU after 2 negative HesPU.