April 29, 2019

 

a) WARM UP:

  • 20 Scap Pullups
  • 20 single skips
  • 20 banded pull aparts
  • 20 second handstand hold
  • 20 shoulder taps

Then,

  • :30 s calf stretch per leg
b) GYMNASTICS SKILL WORK:

  • 12 Minutes to work on free handstands or handstand walking
c) Specific warm up

  • 5 Strict press
  • 10 double unders
  • 5 handstand pushups

WOD: Dr Karlettes Prescription for boulders

  • 5 Minutes to build to a max strict press
  • at the 5 minute mark you must be at 70% of the max, 3 minute AMRAP of strict press

2 Minute rest

Ascending ladder in 18 minutes

  • 2 handstand Pushups
  • 20 Double Unders
  • 4 handstand Pushups
  • 40 Double Unders
  • 6 handstand Pushups
  • 60 Double Unders
  • ………all the way to
  • 20 HSPU
  • 200 DU

**Rep bonus

Every rep over 20 on the strict press gives you 2 reps extra on your ladder score

Example: 26 strict press gives you 12 extra reps

Posted in WOD