PC: Pinterest
“Josephine” is close to the name, “Mary,” right??
WOD
“Mary”
AMRAP in 20 minutes of:
• 5 Handstand push ups
• 10 Pistol squats
• 15 Pull-ups
STIMULUS
Duration: Long (20 minutes)
Volume: High (10-17 rounds)
Load: Bodyweight
White Board Chat:
This is a classic, higher skill gymnastics benchmark. Why test this? To see where we are in our journey with these movements. First off, if we haven’t performed a handstand push up since the COVID outbreak, let’s work on them in the skill, and scale in the workout. Our handstand push ups today can be kipping, but in order to kip, we need to have multiple, consistent strict first. To go for the 5, we should have the capacity to perform them unbroken. As the workout goes on, we don’t have to perform them unbroken, and can absolutely rest, but we should not be working on them for more than :40 at the most. The pistols will be alternating, 5 per leg, for a total of 10. Whatever our scaling option, we should be completing them in under :40 as well. Finally, our pull ups can be kipping as well, but follows the same guidance as our handstand push up. They should take us no longer than a minute to complete. In total, we should be looking to finish somewhere between 10-17 rounds on this today. Have some fun with this and let’s get after it!
MODIFICATIONS
ALL BODYWEIGHT/NO EQUIPMENT OPTION
20 Minute AMRAP
5 Handstand push ups
10 Pistols
15 Hollow rocks
VOLUME
10 Minute AMRAP
5 Handstand push ups
8 Pistols
10 Pull ups
MOVEMENTS
- Handstand push up
- If we have strict handstand push ups, but are working on our capacity to consistently perform 5, and have done some since the COVID lock down, perform 3 per round
- See “Specific Warm Up” for all other scaling
- If we have an injury or limitation that prevents us from using one of our arms, perform a seated dumbbell strict press with that arm
- Pistol
- See “Skill Work” for specific pistol scales
- If we have an injury or limitation that prevents us from lunging, perform regular air squats
- Pull ups
- If we have strict pull ups, but are working on our capacity to perform 15 kipping, unbroken, perform 9 total today
- If we are working towards our first strict pull up, perform ring rows with a pronated grip today!
- If we have an injury or limitation that prevents us from using one of our arms, perform bent-over rows with a kettlebell or dumbbell