WARM UP – MOBILITY
2-3 rounds:
30-45s skipping practice
Dynamic shoulder/thoracic rotations + Overhead/wrist stretches
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Review Handstand positioning + WOD A variations
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
Tech:
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)
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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
ACCESSORY
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
