Handstand Pushups and Pullups then Run and Pistol Squats

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Based on the Instagram WOD from the Box Programming.

For time alternate the following two reverse ladders

  • 5-4-3-2-1 x Deficit Handstand Pushups
  • 10-8-6-4-2 x Strict Pullups

Then for time

  • Run 8k / 5 miles

Then two rounds

  • 6 x Alternating Pistol Squats (3 per Leg)

Results: HSPU and Pullups 5:37. Run 43:06 (5:21/km). Pistol Squats after a run and stretch seem to work really well, still needed to have my heal raised slightly but no counter weight.

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One Response to Handstand Pushups and Pullups then Run and Pistol Squats

  1. pmeyer says:
    18/05/2020 at 07:26

    PM, 18.5.20: part 1 – 5:14 (no deficit HSPU), part 2 did 4k row in 16:03. Pistols didn’t work too well, I need much more practice..