HANDSTAND PUSSH UP PROGRESSION
3×3 hspu or progression (for wod)
SUMO DEADLIFT PROGRESSION
3×3 sumo deadliftfor wod)
2 sets:
5 sumo-deadlift high-pulls
4 handstand push-ups progression
3 bar muscle-upsc2barjumping pu
10 DB overhead walking lunge steps
RX
For time:
400-m run
50 sumo deadlift high pulls (55/75 lb)
50 handstand push-ups
400-m run
20 bar muscle-ups
200-ft DB overhead walking lunge (35/50 lb)
– Use one DB.
INTERMEDIATE
For time:
400-m run
50 sumo deadlift high pulls (55/75 lb)
30 handstand push-ups
400-m run
20 chest-to-bar pull-ups
200-ft DB overhead walking lunge (35/50 lb)
– Use one DB.
BEGINNER
For time:
400-m run
30 sumo deadlift high pulls (35/45 lb)
30 pike push-ups
400-m run
20 jumping chest-to-bar pull-ups
200-ft DB overhead walking lunge (15/20 lb)
– Use one DB.
INTENDED STIMULUS
Complete the workout in 12:00-20:00.
Perform sets of 10+ sumo-deadlift high-pulls and handstand push-ups.
Complete bar muscle-ups in 3:00 or less (3+ reps at a time).
Perform lunges in sets of 50 feet or longer.
2 sets:
:30 scorpion stretch/side
:30 couch stretch side
1:00 standing pike stretch
2minutes Rowing Running Biking
Over All Dynamic Body Activation
1 set:
400-m run
10 alternating spiderman stretches
10 jumping pull-ups
1 set:
10 DB overhead walking lunges (left arm)
5-10 chin-over-bar or chest-to-bar pull-ups
1 set:
10 DB overhead walking lunges (left arm)
1-3 bar muscle-ups