Warm Up:
3 sets:
20 jumping jacks
20 mountain climbers
20 alternating plank shoulder taps
10 hollow rocks
5 hand-release push-ups
Skill Work:
Handstand and handstand walk practice
WOD:
On an 18:00 clock:
12:00 to establish a heavy 5-rep bench press
Rest 3:00
3:00 max-distance handstand walk
Intermediate:
On an 18:00 clock:
12:00 to establish a heavy 5-rep bench press
Rest 3:00
3:00 max-rep handstand shoulder taps
Beginner:
On an 18:00 clock:
12:00 to establish a heavy 5-rep bench press
Rest 3:00
3:00 max-rep pike shoulder taps
Home Workout:
Every 2:00 minutes for 5 sets:
10 double-dumbbell shoulder press (35/50 lb)
Rest 3:00
On a 3:00 clock:
Max-distance handstand walk
– Modify to bench press if you have a bench available.
– Modify to wall walks or shoulder tap variations if unable to perform handstand walks.
Movement scaling options:
Bench press: Load, single- or double-dumbbell bench press, dumbbell floor press
Handstand walk: Handstand shoulder taps, plank shoulder taps
Cool down:
3 sets:
:30 reach, roll, and lift
20 banded pull-aparts