Warm Up:
1 set:
10 arm swings across
10 alternating arm swings overhead
10 arm swings across
10 arm swings overhead
10 torso twists
10 toe touches
1 set:
5 inchworms
5 knee push-ups
10 hollow rocks
5 push-ups
10 tuck-ups
5 pike push-ups
10 V-ups
1 set:
10 alternating Spiderman stretches
10 scap push-ups
10 Samson stretch lunges
WOD:
For time:
50-ft handstand walk
25 toes-to-bar
50-ft handstand walk
50 alternating DB snatches (35/50 lb)
50-ft handstand walk
25 toes-to-bar
50-ft handstand walk
Intended Stimulus: 10-15 Min
Intermediate:
For time:
24 alternating shoulder taps against the wall
25 knees-to-armpits
24 alternating shoulder taps against the wall
50 alternating DB snatches (20/35 lb)
24 alternating shoulder taps against the wall
25 knees-to-armpits
24 alternating shoulder taps against the wall
Beginner:
For time:
24 alternating shoulder taps in a plank
15 hanging knee raises
24 alternating shoulder taps in a plank
40 alternating DB snatches (10/15 lb)
24 alternating shoulder taps in a plank
15 hanging knee raises
24 alternating shoulder taps in a plank
Home Workout:
For time:
50-ft handstand walk
30 V-ups
50-ft handstand walk
50 alternating dumbbell snatches (35/50 lb)
50-ft handstand walk
30 V-ups
50 feet handstand walk
Movement scaling options:
Handstand walk: Distance, shoulder tap variations, dumbbell overhead carries
Toes to bar: Range of motion, reps, lying toes-to-bar
DB snatch: Load, hang or clean variations
Cool down:
Accumulate:
2:00 reach, roll, and lift