Warm Up:
1 set:
20 pulls on the rower (easy and smooth)
20 alternating elbow to instep
1 set:
20 pulls on the rower (moderate and smooth)
20 alternating plank reach throughs
1 set:
20 pulls on the rower (faster and smooth)
10 staggered stance good mornings/leg
1 set:
20 pulls on the rower (fastest pace)
Skill Work:
EMOM 7:
25-ft. handstand walk
WOD:
For time:
800/1,000-m row
30 handstand push-ups
600/750-m row
20 handstand push-ups
400/500-m row
10 handstand push-ups
Time Cap: 15 Min
Intermediate:
For time:
800/1,000-m row
30 piked push-ups
600/750-m row
20 piked push-ups
400/500-m row
10 piked push-ups
Beginner:
For time:
400/500-m row
30 push-ups
400/500-m row
20 push-ups
400/500-m row
10 push-ups
HOME WOD:
For time:
800-m run
30 handstand push-ups
600-m run
20 handstand push-ups
400-m run
10 handstand push-ups
Movement scaling options:
Row: Distance, run, bike, skierg
Handstand push-up: Reps, negatives, piked push-ups, seated DB strict press
Advanced gymnastics option:
For time:
800/1,000-m row
30 handstand push-ups
600/750-m row
20 strict handstand push-ups
400/500-m row
10 deficit handstand push-ups (4/6 in)
Cool down:
2 sets:
30 banded pull-aparts
10 Y-raises (use small plates)
10 T-raises (use small plates)