Skill Work:
Deficit strict handstand push-up progressions/strength assessment
WOD: For time:
Single-DB walking lunge (200 ft) (35/50 lb)
20 deficit strict handstand push-ups (2/4 in)
Single-DB walking lunge (150 ft)
15 deficit strict handstand push-ups
Single-DB walking lunge (100 ft)
10 deficit strict handstand push-ups
Single-DB walking lunge (50 ft)
5 deficit strict handstand push-ups
Intermediate: For time:
Single-DB walking lunge (200 ft) (20/35 lb)
15 strict handstand push-ups
Single-DB walking lunge (150 ft)
10 strict handstand push-ups
Single-DB walking lunge (100 ft)
5 strict handstand push-ups
Single-DB walking lunge (50 ft)
5 strict handstand push-ups
Beginner: For time:
Walking lunge (200 ft)
20 pike push-ups
Walking lunge (150 ft)
15 pike push-ups
Walking lunge (100 ft)
10 pike push-ups
Walking lunge (50 ft)
5 pike push-ups
Home Workout: For time:
Single-dumbbell walking lunge (200 ft) (35/50 lb)
20 strict handstand push-ups (2/4 in)
Single-dumbbell walking lunge (150 ft)
15 strict handstand push-ups
Single-dumbbell walking lunge (100 ft)
10 strict handstand push-ups
Single-dumbbell walking lunge (50 ft)
5 strict handstand push-ups
Cool down: 1 set:
1:00 recovery walk
:30 scorpion stretch/side
:30 pigeon stretch/side
2:00 easy bike (optional)