Warm Up:
2 sets:
5-7 shoulder presses
Skill Work:
On a 10:00 clock:
Handstand walk practice
WOD:
For time:
Handstand walk (150 ft)
40 shoulder presses (55/75 lb)
800-m run
– Complete handstand walks in 25-ft segments.
Intended Stimulus: 10 Min or Less
Intermediate:
For time:
50 shoulder taps against the wall
40 shoulder presses (45/55 lb)
800-m run
Beginner:
For time:
10 inchworms
30 double-DB shoulder presses (10/15 lb)
400-m run
Home Workout:
For time:
Handstand walk (150 ft)
30 double-dumbbell shoulder presses (35/50 lb)
800-meter run
– Complete handstand walks in 25-ft segments.
Movement scaling options:
Handstand walk: Distance, shoulder taps against the wall, pike shoulder taps, inchworms
Shoulder presses: Load, dumbbell shoulder presses
Run: Distance, substitutions
Cool down:
Accumulate:
1:00 banded shoulder stretch/arm