Warm Up:
2 sets:
10 PVC pass throughs
20 alternating shoulder taps in a planks
2 sets:
5 push-ups to down dog
10 v-ups
15-m bear crawl
1 set:
10 kip swings
5 wall kick-ups (quarter height)
10 hanging knee raises
5 wall kick-ups (half height)
5 knees-to-armpits
5 wall kick-ups (full)
5 toes-to-bar
5 walks to the wall
Skill Work:
4 sets:
10 shoulder presses
WOD:
AMRAP 12:
50-ft. handstand walk
20 toes-to-bar
10 push jerks (105/155 lb)
Intermediate:
AMRAP 12:
30 shoulder taps
10 toes-to-bar
10 push jerks (75/115 lb)
Beginner:
AMRAP 12:
50-ft. bear crawl
10 hanging knee raises
10 push press (35/45 lb)
HOME WOD:
Equipment:
AMRAP 12:
50-ft. handstand walk
20 v-ups
10 DB push jerks
Bodyweight:
AMRAP 12:
50-ft. handstand walk
20 v-ups
10 weighted push jerks
Movement scaling options:
Handstand walk: Distance, 20-30 shoulder taps, bear crawl.
Toes to bars: Knees-to-armpits, knees-to-chest, hanging knee raises, v-ups
Push jerks: Load, push press, DB push press, seated DB shoulder press
Partner Option:
AMRAP 14:
50-ft. handstand walk
12 toes-to-bars
6 push jerks (105/155 lb)
Cool down:
3 sets:
:20 doorway pec stretch/side
20 banded pull-aparts