7.Ledesma Hero WOD
AMRAP in 20 Minutes:
- 5 Parellette Handstand Push-Ups (6’’ Deficit)
- 10 Toes Through Rings
- 15 Medicine Ball Cleans (20/14lb)
The “Ledesma” Hero WOD was first posted on crossfit.com as the workout of the day for Tuesday, February 8, 2011 (110208).
When originally published no deficit was specified for the parallette handstand push-ups; the 6’’ were added as a recommended standard.
Parallette handstand push-ups are a variation that not only gives you less surface area to balance on (your fingers are around the parallettes) but also add range of motion to the exercise, making it harder and adding an extra burn to your shoulder workout.
A way to train to improve parallette handstand push-ups is by doing negatives:
8.Down the Mountain
For Time 10-8-6-4-2 Reps of:
- Calorie Ski
- Handstand Push-Ups
- Hang Power Snatches (95/76lb)
Start by performing 10 reps of every exercise and decrease this number by two every round until done, working to complete this in the shortest time possible.
This shoulder workout includes a challenging triplet that will build up your shoulders and core. Be aware of fatigue even if reps decrease with every round.