WARM UP – MOBILITY
30-45s skipping practice
Dynamic shoulder/thoracic rotations + Overhead/wrist stretches
Review Handstand positioning + WOD A variations
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.
Beat swings, kipping pull-ups and Bar muscle-up progressions
Strict HSPU review and progressions
RUNNIN’ DOWN A DREAM
Every 4 min x 4 sets, each for time:
50 Doubleunders (60s max)
12/8 Strict Handstand push-ups
6/4 Bar muscle ups (Scale to, jumping/banded, or 10/8 C2B or pull-up variation)
Combine 4 round times together for a final time/score
Partner up and stagger by 2 min
Scale so that rounds are 2:30-3 min max
2-3 rounds: rest as needed
8-12 Single arm KB or DB push press + 100ft overhead carry / side
8-12/arm Staggered stance bent over rows or chainsaw rows
20-25 Banded face pulls