Four-year-old Dillan is doing a great job keeping up with the "big kids" in the gym.
Lift: Teach and warmup split jerk, work up to working weights
WOD
3 Rounds for Time of :
4 Split Jerks-2 right, 2 left
8 Handstand Pushups (facing the wall)
800 M run
Option A: choose weight, work a new Handstand Pushups scale, run/walk
Option B: 135/95#, Handstand Pushups, run
Option C: 185/135#, parallette Handstand Pushups, run
Handstand Against a Wall Progression
Watch this video where Carl demonstrates and explains the advantages of facing the wall on HSPUs
Handstand Against a Wall Part 2 (here is the second video as well)
Full Range of Motion is something we always want to be working towards, if you've never done Handstand Pushups without an abmat(s) try lowering yourself down with absolute control until your hair touches the floor, hover, then kick out. It exhilarating!
Upper Body Injury Modification
3 Rounds for Time of :
4 One arm dumbbell split jerks
8 Box Jumps
800 M run
Lower Body Injury Modification
3 Rounds for Time of :
4 Push Press or Shoulder press
8 Handstand Pushups or elevated pusups
800 M row or one legged row
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