Warm Up:
1 set
4 plank shoulder shifts, slow
6 plank shoulder taps, slow
8 piked shoulder taps, fast
10 partial wall-walk shoulder taps
1 set
3 handstand push-up negatives
:20 headstand hold
3 kipping handstand push-ups
10 handstand shoulder taps (back against wall)
Skill Work:
5 sets:
50-ft. handstand walk
BENCHMARK WOD: 15.4
AMRAP 8:
3 handstand push-ups
3 cleans (185/125 lb)
6 handstand push-ups
3 cleans
9 handstand push-ups
3 cleans
12 handstand push-ups
6 cleans
15 handstand push-ups
6 cleans
18 handstand push-ups
6 cleans
21 handstand push-ups
9 cleans
Add 3 reps to the handstand push-up each round, and 3 reps to the clean every 3 rounds.
Intermediate:
AMRAP 8:
3 handstand push-ups
3 cleans (135/95 lb)
6 handstand push-ups
3 cleans
9 handstand push-ups
3 cleans
12 handstand push-ups
6 cleans
15 handstand push-ups
6 cleans
18 handstand push-ups
6 cleans
21 handstand push-ups
9 cleans
Add 3 reps to the handstand push-up each round, and 3 reps to the clean every 3 rounds.
Beginner:
AMRAP 8:
3 hand release push-ups
3 cleans (75/55 lb)
6 hand release push-ups
3 cleans
9 hand release push-ups
3 cleans
12 hand release push-ups
6 cleans
15 hand release push-ups
6 cleans
18 hand release push-ups
6 cleans
21 hand release push-ups
9 cleans
Add 3 reps to the hand-release push-ups each round, and 3 reps to the clean every 3 rounds.
Movement scaling options:
Handstand Push-Ups: Reduce volume, reduce ROM, piked push-ups, DB presses
Power Cleans: Reduce load, DB power cleans
Alternate Workout:
AMRAP 8:
3 handstand push-ups
3 DB cleans
6 handstand push-ups
3 DB cleans
9 handstand push-ups
3 DB cleans
12 handstand push-ups
6 DB cleans
15 handstand push-ups
6 DB cleans
18 handstand push-ups
6 DB cleans
21 handstand push-ups
9 DB cleans
Etc., adding 3 reps to the handstand push-up each round, and 3 reps to the DB clean every 3 rounds.
Cool down:
3 sets:
10 ATY raises
:30 doorway pec-stretch / side