Specific Warm-Up:
Handstand Pushup/Handstand Walk Practice
WOD:
For time:
Handstand walk (100 ft)
1,000-m row
30 handstand push-ups
1,000-m row
10 wall walks
1,000-m row
Intended Stimulus: 16-22 Minutes
Intermediate:
For time:
Handstand walk (50 ft)
1,000-m row
30 handstand push-ups to a 2-in riser
1,000-m row
10 partial wall walks
1,000-m row
Beginner:
For time:
50 plank shoulder taps
700-m row
20 pike push-ups
700-m row
10 inchworm + push-ups
700-m row
Home Workout:
For time:
Handstand walk (100 ft)
1,000-meter run
30 handstand push-ups
1,000-meter run
10 wall walks
1,000-meter run
– If no wall is available, substitute handstand walks with 100 pike shoulder taps, handstand push-ups with pike push-ups, and wall walks with inchworm + push-ups
Movement scaling options:
Handstalk walk: Distance, handstand shoulder taps, pike shoulder taps, plank shoulder taps
Row: Distance, substitutions
HSPU: Reps, range of motion, pike push-ups, push-ups from the knees
Wall walks: Range of motion, reps, inchworms
Cool down:
1 set:
1:00 lacrosse ball tricep/side
1:00 lacrosse ball shoulder/side