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Thursday, March 15, 2012

Shoulder Prep
Pidgeon on the Box, 2 minutes per leg

Warm up:
Jump rope 400 meters
10 Sumo Deadlift High Pulls w/empty bar
20 second Handstand Hold
8 SDHPs, slightly heavier
8 Handstand Push ups

Load up and practice movements

3 Rounds for time of:
400 meter run
21 Sumo Deadlift High Pulls (95/65)
12 Handstand Push ups

Cool Down:
10 Wall Extensions
30 Second (cumulative) Active Bar Hang

Zak and the Wall Extension.

This WOD is a test to see how well you can use your powerful hip extension on the Sumo Deads and save your shoulders for the handstand push ups, all while at screaming high heart rates.  Also, it is a play on the rep scheme of ‘Helen’, cuz I’m a nerd like that.  Remember to set up and return to your Sumo Dead starting position in a tight, safe, and efficient manner!


If you could meet and converse with any person from History, or even your own lineage, who would it be, and why?

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