Tuesday June 7, 2022

“As you reach your goals, set new ones. That is how you grow.” -Anonymous 

Warm Up: 
3 sets:
:40 bike, ski, row, run, or single-unders
:10 rest
:30 hollow hold
:10 rest
:20 handstand hold on the wall
:10 rest

Specific Warm Up:
Handstand Walk Progression/Practice

WOD:
AMRAP 9:
15 KB swings (24/32 kg)
50-ft handstand walk

Intermediate: 
AMRAP 9:
15 KB swings (24/32 kg)
25-ft handstand walk

Beginner:
AMRAP 9:
15 KB swings (24/32 kg)
100-ft bear crawl

Movement scaling options: 
KB swings: Load, single-arm swings, KB deadlifts, DB hang snatches.
Handstand walk: Distance, 1:00 max-distance handstand walk, bear crawl, wall walks, wall-facing shoulder taps.

Limited Equipment option:
AMRAP 9:
15 KB swings (24/32 kg)
5 wall walks

Post-Workout Skill Work:
8 sets:
:20 seated L-sit hold
– Rest :10