WARM UP – MOBILITY
Big dynamic shoulder warm-up + Red band activation drills (push / pull / OH etc)
Review hollow / arch + beat swing warm-up drills
—
Review Handstand hold & walking techniques and scaling options
WOD A
*HANDSTAND WALK*
Max distance Handstand Walk
*HANDSTAND HOLD*
Max static handstand hold
12 min of Handstand hold / walking practice:
Advanced: Establish a max effort Static HS hold (have a partner time you) and max distance handstand walk (50ft length, and you must turn on your hands if you want/can go further!)
Intermediate: Practice static/balance holds using the wall, a spotter or banded rig set-up. Then, practice short HS walks if possible.
Beginner: Wall walk to hold, pike off box with single leg lifts, kick to wall HS holds etc.
WOD B
*PUSH + PULL CHIPPER*
Complete for time:
10 Ring muscle-ups (Sub 10-15 strict pull-ups & dips)
20 Handstand push-ups
30 Alternating dumbbell snatch (50/35)
40 Push-ups
50 Pull-ups (Sub to jumping p/u or ring row)
40 Single arm dumbbell push press (50/30)(20/arm)
30 Russian KB Swings (32/24)
20 Ring Dips
10 Wall walks (chest from floor to wall)
—
Scale movements and reps as needed so that you don’t get hung up on one movement for too long.
ACCESSORY
3 rounds for quality:
15-20 GHD Sit-ups
15-20/side Half kneeing banded trunk rotations (twist towards forward knee)
– rest 2 min –
—
Crossover Symmetry: Recovery or Iron Scap
