Pistols and Handstands…3/11/15

A. Skill:
15min clock:
Practice Pistol and Handstand Push-Up Progressions
Pistol Progressions:
– Band Assisted (seated)
– Counter Balance
– Off a box
– No assistance on floor
Find the appropriate progression that allows you to perform comfortably for 4 reps on each side!
HSPU Progressions:
– DB Push Press
– Feet on box
– Inverted on Wall
Difficulty is adjusted by depth of push-up. Find the appropriate progression that allows you to perform 5 strict.
 

B. MWOD:
Ankle Mobility – 2 x 45s ea side
Test/Retest Pistol Depth barefoot
 
C. WOD:
10min Ascending Ladder:
3 Deadlift (225/155)
3 Handstand Push-Up
6 DL
6 HSPU
9 DL
9 HSPU
12 DL
12 HSPU
…continue going up by 3’s in each movement until time runs out.
 
*Notes:
1) One round is completing the deadlifts and handstand push-ups
2) Score is total rounds + any extra reps into the next round
3) If you need more then 1×45 under an ab-mat for HSPU, you will do DB push press @ 25/20% bodyweight in each hand.
 
D. Post-WOD Recovery:
Hamstring Stretch – 2min ea side