WOD - 110524

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Perform:

1x10 Cast Wall Walks

1x5 Pike Box Press HS

1x10 Straddle Box Press HS

10 minutes of HS Wall Runs

Finish with 2x10 Wrist Pushups

notes:

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

2) If Cast Wall Walks are insufficiently challenging, you may perform PL Wall Walks instead. The key difference between these two variations is that the hands will remain behind the shoulders at all times during the descent and ascent of the PL Walks, whereas in the Cast Wall Walks the hands are directly under the shoulders.

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.

10) You may increase the intensity of the HS Wall Runs by lifting a straight arm up to the hips during each step rather than merely touching the shoulder.

1x10cast wall walks.

1 min rest

1x5 pike press from floor putting concentration on slow controlled descent

2 min rest

1x10 straddle press from floor concentration on slow descent. 10th arms bent a little

2 min rest

4x2min wall runs with one minute rest

2x1 min wall run with 30sec rest

2x10wrist push ups from plank.

Wall runs are still my enemy number one. Felt good to conquer them once again.

CWW 7+4+3

pike press HeS (head on 9-10" block) x 5,5,5,5,4

straddle box press wall HS (feet to 20" block) 5x2

HS wall runs 10 x 1 min (1 min rest between each)

2x10 wrist pushups

HS wall runs....my god they are tough...

Mobility, PL leans, german hangs and a little other for warmups.

WOD:

10 CWW (3, 3, 2, 2, I know, horrible numbers...)

5 Pike press HeS

10 straddle press HeS

10x30s wall runs (is this an OK scaling, or should I instead do, say, a pike HS-run so I can do it for 10 minutes?)

2x10 kneeling wrist PUs

Finished with 50 burpees

WU:

-Ido's shoulder routines

-1x10 scapular pushups w/ blue band resistance

-1x10 diamond scapular pushups w/ blue band resistance

-6x6 weighted scapular dips w/ 70lbs additional weight

FSPs

WOD:

1x10 PL wall walks (2,2,2,2,2) + 2 cast wall walks

1x5 pike box press HS w/ 43" box + 1x5 w/ 38" box (2,2,1)

1x10 straddle box press HS w/ 38" box (2,1,2,1,2,2)

Bench press:

1x12 @ 135lb

5x6 @ 185lb

1x12 @ 135lb

-10 min HS wall runs (sets were around 1 min on 1 min off, some were slightly more or less than 1 min.)

-3x5 body levers

-additional ab work

You guys are beasts!

Warmup

joint warmup

wrist routine (definitely wrist routine today. definitely)

2 x 30sec static holds (plank, reverse plank, dish, arch, pbar support, invert hang, dead hang, wall handstand)

WOD

10 x Cast Wall Walks (5, 1, 1, 3 - yeah, I don't know why, either)

Rest 2 minutes

1 x 5 Pike press HeS, trying really hard to maintain good form both in ascent and descent.

2 x 5 Straddle press HeS, about 30 sec rest in between the sets of 5

Rest 5 minutes

20 x 30 sec HS wall runs. Rest varied from 1 - 2 mins between each one. I took a 3 minute rest half-way.

Finished with

2 x 10 wrist push ups on knees.

Again, HS Wall runs own me. However, this is the first time I've actually completed all 10 minutes-worth in a WOD.

I'm getting back into doing WOD's, and so I've tried to scale down the box HS's. Should we give up more on shoulder/wrist/hip angle if we are having a hard time on getting box height down? What type of box height are we talking about? Perhaps a vid on this would help if anyone has a link.

Stephen