WARM UP – MOBILITY
Dynamic shoulder + core warm-ups
Banded push + pull activations
Overhead & wrist mobility work
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Review handstand positioning and progression work 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
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B) Kick up a few feet away from a wall and try to perform a controlled walk to the wall, or spotted HS walks.
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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.
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D) Practice wall walks to highest height and hold for 5-10s each.
WOD B
30/30 GYMNASTY AMRAPS
Complete for total reps: (20 min total)
4 rounds:
30s AMRAP Push-ups (scale to bench or banded push-ups)
– 30s rest –
30s AMRAP Pull-ups (scale to banded strict or ring rows)
– 30s rest –
— Rest 4 mins —
4 rounds:
30s AMRAP Burpees
– 30s rest –
30s AMRAP Toes to bar (scale to knee raises or sit-ups)
– 30s rest
ACCESSORY
2-3 supersets each: rest as needed between sets
1) 12-15 Double dumbbell bicep curls (2-3s negative / stay supinated) +
20-25 Banded face pulls
2) 12-15 Dumbbell pullover (upper back across a bench / single heavy DB) +
20-25 Banded tricep press downs
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You can do all of 1, then 2, or alternate between.
