Skill Work:
EMOM 6:
3-5 handstand push-ups or scaled variation
PARTNER WOD:
3 rounds for time with a partner:
50 KB sumo deadlift high pulls (35/53 lb)
40 toes-to-bars
30 handstand push-ups
– One partner works at a time; share work as desired.
Intended Stimulus: 21 or less
Intermediate:
3 rounds for time with a partner:
40 KB sumo deadlift high pulls (26/35 lb)
30 toes-above-shoulder
20 handstand push-ups
– One partner works at a time; share work as desired.
Beginner:
3 rounds for time with a partner:
40 KB sumo deadlift high pulls (18/26 lb)
30 knees-above-hips
20 dumbbell shoulder presses (15/20 lb)
– One partner works at a time; share work as desired.
Home Workout:
3 rounds for time with a partner:
50 single-arm dumbbell sumo deadlift high pulls (35/50 lb)
50 V-ups
30 handstand push-ups
– One partner works at a time; share work as desired.
Movement scaling options:
Russian KB swings: Load, reps, kettlebell deadlifts
Toes to bars: Reps, range of motion, V-ups, lying leg raises
Handstand push ups: Reps, range of motion, V-ups, lying leg raises
Cool down:
2 sets:
:30 double-forearm stretch
1:00 seated pike stretch