WARM UP – MOBILITY
2 sets: Alternate between
60-90s rowing (easy warm-up pace)
Red band shoulder activations & KB warm-ups (swings / rows / presses / windmills)
Overhead + Thoracic mobility
Hollow holds + Pike HS shrugs etc.
Review Handstand progressions
WOD A
12 mins to play and practice with some handstand holds, walking, and/or positional work.
Progressions:
Box pike hold, Wall walks + holds, Kick to wall hold, Nose to wall hold
Kick to wall balance, Nose to wall balance, Free standing spotted / solo balance hold
Walk to wall, free standing handstand walk
If you are proficient and HS holds / walks you can establish your best freestanding hold (time) and/or longest unbroken walk (feet)
HANDSTAND HOLD
Max static handstand hold
HANDSTAND WALK
Max distance Handstand Walk
WOD B
STICKWITU
Complete with a partner for total Cals + Swings + Sit-ups
7 min AMRAP:
Calorie Row (Partner Dead Hang hold)
Directly Into…
7 min AMRAP:
Kettlebell Swings (24/16) (Partner Plank hold)
Directly Into..
AMRAP 7:
AbMat Sit-ups (Partner Double Kettlebell Front Rack Hold 24/16)
One partner working on “reps” only while other partner is “holding”
Team score is total combined reps
(WOD courtesy of CFNE)
ACCESSORY
2-3 rounds: rest as needed
8-10/Arm Half kneeling DB Arnold press
8-10/Arm Single arm upright rows
12-15 x Bent over rear delt flys with light plates or DB’s
30s/side Side plank hold (weighted if possible)
