WOD for 4.14.17

WOD for 4.14.17

CrossFit Decatur – CrossFit

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Warm-up (No Measure)


Carl Paoli Pistol Progression (not optional)

10 x Rear lunge each leg leg

10 x Step-Up Pistol Each Leg

10 x Box Pistol Each Leg

10 x Attempts of the pistol on each leg

HS Walk Progression (not mandatory, there will be an alternative if you can’t go upside down)

-30s Hold of a Handstand against the wall.

-30s Peel Feet off the wall to find balance point with no wall support

-10x Shoulder Taps or Hand Raises

-Walk Laterally Over 2x 25# plates

-Wall Walk up peel body off the all and find balance point

-Wall Walk up wall, walk away from the wall


Below are 2 different workouts. Both have the exact same stimulus, they are just expressed in 2 totally different ways. For those of you have that a handstand walk or pistol or both you will do option 2 as written. For those that don’t, but want them I encourage you to try the scaled version of HS Walk & Pistol. It will be 25 minutes of skill development that will leave you feeling like you got the best workout in the world.

For people who have no interest in getting these higher level skills, or going upside down you will do option 1 and have a fan f-ing tastic workout.

Metcon (AMRAP – Rounds and Reps)

AMRAP x 25

100m Double Dumbbell Waiter Walk (55/35#)

25 Step Ups (55/35#)

Metcon (AMRAP – Rounds and Reps)

AMRAP x 25

100′ HS Walk

25 Alt Pistols
Scaling For This Workout

Box Pistol: https://youtu.be/DBUlhfTMa4A

HS Plate Walk x 100 step ups: https://youtu.be/32m1ommfkMY

10 Trips Around A Box In Pike: https://youtu.be/7uOJhvV5RDo

Attempt HS Walks (Every 5′ count as 1 rep): https://youtu.be/1th7sAAcf9A

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