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)
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Upper body, overhead, thoracic mobility
Review Handstand mechanics and positioning and options for WOD A handstand practice.
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
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
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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.
ACCESSORY
Cool down, Roll, Stretch, Mobilize
and/or work on a weakness
