Sunday October 2, 2022

“Opportunity is missed by most people because it is dressed in overalls and looks like work.” – Thomas Edison

Warm Up: 
1:30 run, row, bike, ski, or single-under

Specific Warm-Up: 
Handstand Skill Practice

WOD:
AMRAP 25:
20 handstand push-ups
800-m run

Intermediate: 
AMRAP 25:
12 handstand push-ups
800-m run

Beginner:
AMRAP 25:
15 piked push-ups
600-m run
– Rest 1:00 between rounds.

HOME WOD: 
AMRAP 25:
20 handstand push-ups
800-m run

Movement scaling options: 
Handstand push-up: Reps, pike push-ups, DB strict press
Run: 500-600-m
Scale-up: Strict handstand push-ups

Alternate Workout: 
C2 Bike: 1,600/2,000-m
Air Bike: 2,000/2,500-m
Row: 800/1,000-m
Ski: 800/1,000-m

Cool down: 
Accumulate:
1:00 banded shoulder stretch/side
1:00 alternating scorpion stretch