Wednesday, August 8, 2018

WOD Wednesday #82

Make 3 attempts at each of the following:Max set L pull-up
Max distance handstand walk
Max set pull-up
Max time handstand hold

Four exercises with 3 attempts to get a sorta kinda max of some kind in each. L-PU (reps), Handstand Walk (millimeters), PU (reps), and Handstand Hold (nanoseconds). Do a set. Get a max. Rest as much as you think you need. Do it again. Then again. The way I read it you do each of them one at a time. In other words, before you do your first 3 or 4 millimeters walking on your hands you do all three of your attempts on L-PU.

An L-PU is impossible to kip. Trust me. Get on the bar. Doesn’t matter how you grip it, even a little bit. While hanging bring your legs up so that they are pointing straight out (style points for pointed toes) and do as many PU as you can. Record your reps.

Very little to explain about the next exercise. Kick up into a handstand and then walk on your hands as far as you can. Really.

Max PU means grab the bar any way you’d like and then do as many PU as you can before you just can’t do another one. Once again, unless noted otherwise, the default PU here in CF is the kipping PU. Gymnastic, Frog Kick, or Butterfly, it’s your call as usual. Mind your hands, now. If you (like a certain eye surgeon with a silly nickname) work with your hands it’s perfectly OK to tape them, wear gloves, or some kind of covering. Remember, chalk is meant to improve your grip. That means your hands, and the skin on your hands, will stick to the bar. Tearing the skin on your hands is a bummer. Hurts like heck. Makes it hard to do the next WOD.

A max Handstand Hold is a free-standing handstand. No wall. No support. You just hang out upside down as long as you can. Newbies should use a clock that measures to the hundredth of a second.

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