Skill Work:
Accumulate:
50 alternating wall-facing handstand shoulder taps
Or…
Handstand walk (150 ft)
WOD:
For time:
120 double-unders
30 sit-ups
6 wall walks
100 double-unders
25 sit-ups
5 wall walks
80 double-unders
20 sit-ups
4 wall walks
60 double-unders
15 sit-ups
3 wall walks
40 double-unders
10 sit-ups
2 wall walks
Intended Stimulus: 10-15 Minutes
Intermediate:
For time:
50 double-unders
30 sit-ups
3 wall walks
40 double-unders
25 sit-ups
3 wall walks
30 double-unders
20 sit-ups
2 wall walks
20 double-unders
15 sit-ups
2 wall walks
10 double-unders
10 sit-ups
1 wall walks
Beginner:
For time:
50 single-unders
10 sit-ups
3 inch-worms + push-ups from the knees
40 single-unders
10 sit-ups
3 inch-worms + push-ups from the knees
30 single-unders
10 sit-ups
2 inch-worms + push-ups from the knees
20 single-unders
10 sit-ups
2 inch-worms + push-ups from the knees
10 single-unders
10 sit-ups
1 inch-worms + push-ups from the knees
Home Workout:
For time:
120 double-unders
30 sit-ups
6 wall walks
100 double-unders
25 sit-ups
5 wall walks
80 double-unders
20 sit-ups
4 wall walks
60 double-unders
15 sit-ups
3 wall walks
40 double-unders
10 sit-ups
2 wall walks
– Substitute with 10 ft of handstand walking per 1 wall walk if no wall space is available.
Masters 55+ option:
For time:
90 double-unders
30 sit-ups
6 scaled wall walks
75 double-unders
25 sit-ups
5 scaled wall walks
60 double-unders
20 sit-ups
4 scaled wall walks
45 double-unders
15 sit-ups
3 scaled wall walks
30 double-unders
10 sit-ups
2 scaled wall walks
Movement scaling options:
Double unders: Reps, double-under attempts, single-unders, bike or row
Sit ups: Reps, foot-anchored sit-ps, plank hold for decreasing time
Wall walks: Reps, range of motion, inch-worm + push-ups
Cool down:
1 set:
2:00 foam roll quads
:30 foam roll calf/side
:30 figure-4 glute foam roll/side