Friday January 5, 2024

“The opportunity for creativity begins the moment we don’t know what we’re doing.” -Simon Sinek

Warm Up: 
1 round:
:30 band pull-aparts
10 hand-release push-ups
10 ring rows
:15-:30 handstand hold
5-10 ring rows
:30 band pull-aparts
– Rest :10 between movements.

Specific Warm-Up:
2 sets:
7 sumo deadlift high pulls

WOD:
7 rounds for time:
10 sumo deadlift high pulls (65/95 lb)
10 handstand push-ups

Intended Stimulus: 8-15 Minutes

Intermediate: 
7 rounds for time:
10 sumo deadlift high pulls (55/75 lb)
7 pike push-ups

Beginner:
5 rounds for time:
7 sumo deadlift high pulls (35/45 lb)
7 hand-release push-ups (from the knees)

Home Workout: 
7 rounds for time:
5 left-arm dumbbell sumo deadlift high pulls (35/50 lb)
5 right-arm dumbbell sumo deadlift high pulls
10 handstand push-ups

Movement scaling options:
Sumo deadlift high pulls: Load, dumbbell or kettlebell sumo deadlift high pulls, dumbbell or kettlebell sumo deadlifts
Handstand push-ups: Reps (no less than 5), pike push-ups, hand-release push-ups, single-arm seated dumbbell press to work around injury

Post-Workout Skill Work: 
On an 8:00 clock:
Find a heavy 3-rep sumo deadlift