WOD - 100611

1okSA32sFWs

Perform:

1x5 PL Box Press HS

1x5 Pike Box Press HS

1x10 Straddle Box Press HS

rest 3-5 minutes

10 minutes of HS Wall Runs

Finish with 2x10 Wrist Pushups

notes:

1) Rest 1-2 minutes between Press HS sets.

2) You may substitute a Chest roll to HeS + press up to HS for the PL.

3) Remember to adjust the height as necessary during the Box Press HS variations to ensure that the presses are sufficiently challenging.

4) If you cannot press to HS, then press to HeS.

5) If you are strong enough, replace the Box Press HS variations with Press HS from an L-sit on parallets or PBs.

6) If you exceptionally strong, perform the Press HS variations on the XR.

7) Rest 3-5 minutes

8 ) Spend 10 minutes performing HS Wall runs. Time spent resting does not count toward the 10 minute total. Strive to perform the 10 minutes of HS Wall Runs in as few sets as possible.

9) Rest as necessary, but strive to keep rest periods to an absolute minimum. Unless you are already extremely well conditioned gymnastically, this should be a very challenging workout.

PL is planche or planche lean?

I wonder since I saw that earlier this week for the embedded integrated series as it said PL dips on Monday 06-07-2010.

So for the PL box press HS, do you start in a pushup position and then move your hips over the shoulders and then complete the press?

I am also usure of the meaning of PL Box Press HS.

This was an INCREDIBLE workout... it really exposed my deficiencies! A new favorite. You never cease to amaze, Coach!

Mr Brady said:

I am also usure of the meaning of PL Box Press HS.

Perhaps it means you maintain a straight body while pressing to handstand? So, you do that from the lowest box you can for 5 reps.

Did this workout today.

I had to scale it down considerably.

Did chest roll to handstand. Weighted HeS RLL, and wall RLL. Wall runs were 10 minutes of work + rest.

From the WOD Acronyms listing; PL = planche.

trianglechoke7 said:

Perhaps it means you maintain a straight body while pressing to handstand? So, you do that from the lowest box you can for 5 reps.

Exactly.

Yours in Fitness,

Coach Sommer

The difference being that in the PL HS Press the shoulders will come in front of the hands?

If so that what was throwing me off, as i've been working on getting hands more strictly over the shoulders. That and the sheer difficulty of the manuver.