WARM UP – MOBILITY
Full body dynamic joint warm up and stretch out (overhead / pecs / hamstrings / squat)
—
Review shoulder and body position for Handstand practice and review scaling options for WOD A
WOD A
10 MIN HANDSTANDS
Choose your current progression and practice/play for 10 min:
A) Accumulate some unbroken 10-50′ lengths of HS walks
—
B) Kick up a few feet away from a wall and try to perform a controlled walk to the wall, or spotted HS walks.
—
C) Kick up to the wall and find your balance, practice peeling your body off the wall slowly and try to hold a free-standing HS, using the wall (or spotter) for assistance as needed.
—
D) Practice wall walks to highest height and hold for 5-10s each.
WOD B
THE CHIEF
Complete AMRAP in 5 rounds of:
3 min on / 1 min rest:
3 Power Cleans (135/95 lbs)
6 Push-Ups
9 Air Squats
—
Pick up each round where you left off the last.
Score is total # of rounds + reps completed.
ACCESSORY
Accumulate for time/quality (in as few sets as possible):
2 mins of parallette L-sit or tuck-sit hold
3 mins of static hanging from a pull-up bar
4 min of wall sit (thighs parallel to the ground, shins vertical)
