Monday 100418 DB weighted pull ups, Sprints, Ring HSPU

Warm up= arm swings/rotations, knee highs, side to side lunges with overhead press, kstarr's over'n'unders.
Shoulder press @ 2kg x 10, @ 4kg x 5, 7kg x 3, blue band at pin 4 assist pull ups x 3, 150m elliptical walk, jog, run, tried a walk for the first time (planted hands and walked feet up the walk)

100418 DB weighted pull ups, Sprints, Ring HSPU
Puppies:
Complete as many rounds in 10 minutes as you can of
Pull-ups (assisted or beginner okay) , 3 reps - I did blue band at pin 4 assist
Sprint 50 meters - elliptical at level 4 x 50m
3 Shoulder presses with heavy (for you) dumbbells - I used 2 x 7kg DB's
1 Handstand hold on the wall (scale and use progressions if you have to, but try to get upside down) - planted hands and walked feet up the walk and held as long as I felt confortable

5 rounds + pu's + sprint + press's.

This was a quite a different wod it seemed. First time I have been nearly inverted - walking feet up the wall felt strange and yet invigorating at the same time. I did try to move my hands once - interesting - will try these next time handstand holds come up - much better than knees on 8" box that I was doing previously. Tried something I didn't think I would be able to do and managed it  :cheese: I know I didn't get completely vertical but it was further up the wall than I thought I could / would do and certainly a new sensations that I feel like I am progressing in and that's good progress.