Skill Work:
On a 10:00 clock:
Handstand practice
Beginner: pike handstand holds
Intermediate: back-to-wall handstand holds, moving away from the wall as able
Advanced: practice freestanding handstands
– All athletes rest :30-1:00 between attempts.
WOD:
For time:
15 ring dips
1,000-m row
15 ring dips
750-m row
15 ring dips
500-m row
Intended Stimulus: 9-15 Minutes
Intermediate:
For time:
10 ring dips
1,000-m row
10 ring dips
750-m row
10 ring dips
500-m row
Beginner:
For time:
10 box dips
700-m row
10 box dips
500-m row
10 box dips
300-m row
Home Workout:
For time:
20 hand-release push-ups
1,000-meter run
20 hand-release push-ups
750-meter run
20 hand-release push-ups
500-meter run
Masters 55+ option:
For time:
10 ring dips
1,000-meter row
10 ring dips
750-meter row
10 ring dips
500-meter row
Movement scaling options:
Ring dips: Reps, jumping ring dips, foot-assisted ring dips, elevated ring push-ups, box dips
Row; Distance, substitutions
Cool down:
1 set:
:45 doorway pec stretch/side
:45 lacrosse-ball chest/side