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
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