WOD - Friday 2021-04-02

OVERVIEW

Today’s WOD is an ascending ladder of sumo deadlift high pulls and handstand push ups over 15 minutes. We will start with 2 handstand push ups and increase by 2 reps each round and 5 sumo deadlift high pulls and increase these by 5 reps each round. Handstand push ups will become challenging so breaking up reps early and splitting reps between hspu and box pike push ups may be a good variation. SDHP will need to be broken into sets as the reps increase, focus on good technique and use hips to provide momentum into the high pull.

WARMUP

Mobility

  • Trap mash - 1 min per side

  • Banded good mornings - 1 min

  • Lateral band walks - 2 laps

  • PVC pass throughs - 1 min

  • PVC Pnf stretch - 1 min per side

Activation - 2 rounds

  • Handstand hold - 30s

  • Push ups - 10 reps

  • KBS - 10 reps

  • KB high pulls 10 reps

WOD

Amrap 15:

2 - HSPU

5 - SDHP

4 - HSPU

10 - SDHP

Add 2 HSPU

Add 5 SDHP


COOL DOWN

Trap mash