Warm Up:
1 set:
5 inchworms + 1 push-up
20 high knees
100-m run
1 set:
10 alternating spiderman stretches
20 butt kickers
100-m run
1 set:
:15 Samson stretch/leg
:15 squat hold
100-m run
1 set:
:30 plank-ups
– Rest :10
:30 burpees
Skill Work:
3 sets:
20 alternating shoulder taps
– Increase difficulty across each set.
WOD:
2 sets:
AMRAP 3:
100-m run
10 pull-ups
AMRAP 3:
Freestanding handstand hold
– Rest 2:00 between sets.
Intermediate:
2 sets:
AMRAP 3:
100-m run
5 pull-ups
AMRAP 3:
Handstand hold against the wall
– Rest 2:00 between sets.
Beginner:
2 sets:
AMRAP 3:
100-m run
5 jumping pull-ups
AMRAP 3:
Pike hold
– Rest 2:00 between sets.
HOME WOD:
Equipment:
2 sets:
AMRAP 3:
100-m run
10 DB hang power cleans
– Use two DBs.
AMRAP 3:
Freestanding handstand hold
– Rest 2:00 between sets.
Bodyweight:
2 sets:
AMRAP 3:
100-m run
7 lateral burpees over a line
– Use two DBs.
AMRAP 3:
Freestanding handstand hold
– Rest 2:00 between sets.
Movement scaling options:
Run: Distance, substitutions
Pull-Ups: Reps, jumping pull-ups, ring rows
Freestanding handstand hold: Handstand wall floaters, handstand hold, pike handstand hold, feet elevated plank
Cool down :
1 set:
100-m cool-down walk
Accumulate:
30 reach, roll, and lift