Friday March 10, 2023

“Strength does not come from physical capacity. It comes from an indomitable will.”  -Anonymous 

Warm Up: 
1 set:
10 leg swings/leg
10 lateral leg swings/leg
5 air squats
5 sumo stance squats
5 narrow stance squats
5 air squats

1 set:
10 arm swings across
10 arm swings overhead
10 torso twists/direction
5 air squats
5 sumo stance squats
5 narrow stance squats
5 air squats

1 set:
5 inchworms + 1 push-up each
:30 alternating spiderman stretches
:30 air squats

1 set:
5 diver bomber push-ups
:30 squat-to-stands
:30 air squats

Skill Work: 
EMOM 5:
1-3 wall walks

WOD:
For time:
100 air squats
5 handstand push-ups
25-ft handstand walk
75 air squats
10 handstand push-ups
25-ft handstand walk
50 air squats
15 handstand push-ups
25-ft handstand walk
25 air squats
20 handstand push-ups
25-ft handstand walk

Intended Stimulus: 10-15 Minutes

Intermediate: 
For time:
100 air squats
5 pike push-ups
20 alternating shoulder taps (stomach facing the wall)
75 air squats
10 pike push-ups
20 alternating shoulder taps (stomach facing the wall)
50 air squats
15 pike push-ups
20 alternating shoulder taps (stomach facing the wall)
25 air squats
20 pike push-ups
20 alternating shoulder taps (stomach facing the wall)

Beginner:
For time:
50 air squats
5 seated DB shoulder presses (10/15 lb)
20 alternating shoulder taps (in pike hold)
35 air squats
10 seated DB shoulder presses (10/15 lb)
20 alternating shoulder taps (in pike hold)
20 air squats
15 seated DB shoulder presses (10/15 lb)
20 alternating shoulder taps (in pike hold)
10 air squats
20 seated DB shoulder presses (10/15 lb)
20 alternating shoulder taps (in pike hold)

HOME WOD: 
For time:
100 air squats
5 handstand push-ups
25-ft handstand walk
75 air squats
10 handstand push-ups
25-ft handstand walk
50 air squats
15 handstand push-ups
25-ft handstand walk
25 air squats
20 handstand push-ups
25-ft handstand walk

Movement scaling options:
Air squat: Reps, lunges
Handstand pushup: Reps, HSPU negatives, pike push-ups
Handstand walk: Attempts, HS shoulder taps on the wall, pike HS shoulder taps

Partner option:
For time:
150 air squats
10 handstand push-ups
50-ft handstand walk
120 air squats
20 handstand push-ups
50-ft handstand walk
90 air squats
30 handstand push-ups
50-ft handstand walk
60 air squats
40 handstand push-ups
50-ft handstand walk
– Split all work evenly with one partner working at a time.
– Non-working partner holds the bottom of a squat during the air squats and a handstand during the HSPU and HS walks.

Stretching:
2 sets:
1:00 foam roll lower back
:30 cat-cow
:30 standing pike stretch