WARM UP – MOBILITY
2 rounds:
30-45s skipping / DU practice
Thin band shoulder push/pull activations
Core / Hip flexor warm-ups
Wall walls / HS holds
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Wrist & Overhead / Handstand mobility
Review WOD A and scaling options
WOD A
Complete 4 rounds for quality: (12 mins)
60s: 6-8 Strict Handstand push-ups + handstand hold for the remainder of the min (scale to pike HS)
– rest 30s –
60s: 8-10 Strict Toes to bar or straight leg raise/knee tuck + bar hang for the remainder of the min
– rest 30s –
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Complete your reps, then remain in a handstand / hang hold for as long as you can safely, or until the end of the minute. If you need break up the hold that’s fine, come down then back up for as much of the minute as you can.
WOD B
THESE ARE A FEW OF MY FAVORITE THINGS
Complete 5 rounds for time:
200m Run
40 Double unders
15 Dumbbell bench press (50/35)
2 Rope climbs*
– rest exactly 1 min between rounds –
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Subtract 4 min (+ stagger) from time to complete
*Advanced athletes: 1 legless + 1 regular (if it won’t slow you down)
*Scale to 1 rep, 1 partial rep, or 8-10 tough ring rows.
Dumbbell bench should be unbroken to start, maybe not every set.
Big classes, partner up on a bench with someone of similar ability and stagger your start by 2 min
ACCESSORY
2-3 rounds: rest as needed
12-15 GHD sit-ups + 20-30s GHD Hollow hold (or 15-20 ab-mat sit-ups + hollow hold on floor)
12-15 KB Oblique side bends + 100 ft single arm farmers carry / side
6-8 “ATYT” with light plates or CS bands
