WARM UP – MOBILITY
2 rounds: 45s work / 15s rest transition: (8 mins)
1) Inchworm + push-up + down dog / Burpees
2) Echo bike
3) Ring rows / Rope lowers
4) Light DB windmills (~20-25s / side)
(Start on any station and rotate in order)
Upper body, overhead, thoracic mobility
Review Handstand mechanics and positioning and options for WOD A handstand practice.
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.
2 MINUTES OF FAME
Complete 3 rounds for total bike cals + burpees completed: (24-26mins)
2 min AMRAP: 3 Devil press (50/35), 6 Dumbbell push press, AMRAP Echo bike cals
– 2 min rest
2 min AMRAP: 2 Rope Climbs, 4 Wall walks, AMRAP Burpees
– 2 min rest
Get in to a group of 2-4 and share a rope, bike, dumbbells as needed. If there are 3 or 4 of you, some will start working or resting and rotate in order.
Cool down, Roll, Stretch, Mobilize
and/or work on a weakness