May 10, 2019

 

a) WARM UP:

  • 1 length figure 4
  • 1 length bear crawl
  • 1 length broad jump
  • 1 length crab walk
  • 1 length “over and under”
  • 1 length lateral lunge
  • 30 Second handstand hold
b) SKILL:

  • 12 Minutes to work on pistols/ pistol progressions

(Rx+: 8 min EMOM: 4 weighted pistols per leg)

c) Warm up:

  • Review of Shoulder to overhead progressions an build to starting weight
  • Review of devils press
  • 20ft handstand walk practice

WOD:

Double D

3 Rounds:

  • 5 Devils Press 50/35
  • 10 Pullups (P: 10 ring rows)

directly into

DP

  • 21 Shoulder to Overhead 135/95 (P:95/65)
  • 15m handstand walk (P:5 wall walks)
  • 15 Shoulder to Overhead 155/105 (P: 115/85)
  • 15m handstand walk (P:5 wall walks)
  • 9 shoulder to overhead 185/125 (P:135/95)
  • 15m handstand walk (P:5 wall walks)

** bar to be taken from the ground

Timecap:17 minutes

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