Skill Work:
EMOM 6:
Handstand walk (25 ft)
Or
:20 handstand walk attempts
Or
:20 plank shoulder taps
WOD:
5 x 2:00 rounds:
15/20-cal bike
Max handstand push-ups
– Rest 1:00 between rounds
Intermediate:
5 x 2:00 rounds:
12/15-cal bike
Max handstand push-ups with 1-2 AbMats
– Rest 1:00 between rounds
Beginner:
5 x 2:00 rounds:
8/12-cal bike
Max DB shoulder presses (10/15 lb)
– Rest 1:00 between rounds
Home Workout:
5 x 2:00 rounds:
10 shuttle runs
Max handstand push-ups
– Rest 1:00 between rounds.
– 1 shuttle run is 25 ft out and back.
Movement scaling options:
Bike: Calories, row or ski (same calories)
Handstand push ups: Reps, 3-5 handstand push-up negatives, pike push-ups, dumbbell shoulder presses
Cool down:
Accumulate:
1:00 banded shoulder stretch/arm