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