WOD: 4-25-12

Skill:  Handstand / HSPU

Strength:  100 Double Unders for time

WOD:  For time:

21-15-9 reps of:

Push Press (135/95)
Box Jumps (30/24)

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If you have been coming now for some time and have developed a functional / safe Handstand, you may find that it is time to take it to the next level (but only if you are ready).  The first step in making a Handstand more difficult would be a Wall Run.  Doing a Reverse Wall Climb to face the wall is a much simpler way of getting comfortable with this movement.  The Wall Run can also be scaled to a box to make it easier.  How many Wall Runs can you do in a row?  How about touching your hip?  The strength and balance required to stabilize the entire body on the palm of one hand lends itself incredibly well when doing weighted overhead exercises.  Be patient and take your time with learning this new skill.  Just be sure not to read the 6th comment from the top.

The WOD today is a heavy and intense couplet.  The infamous 21-15-9 rep scheme can surprise those who go too hard too fast and punish them accordingly.  Unfortunately the only speed at which the rep scheme should be done is blazing fast.  Speed should be the mindset when performing the Push Press.  Rack the bar and start going as soon as your feet are in place, because the longer the bar sits on the rack position, the heavier it is going to feel.  Don’t forget that the Box Jumps will be surprisingly tiring when your hips are fatigued and you can’t wind up your shoulders as well.

Just please mind the shins,

CG

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