Warm Up:
1 set:
:30 single-unders
:30 walking lunge
:30 alternating plank shoulder taps
1 set:
:30 single-single-double-unders
:30 walking lunges
:30 alternating pike handstand hold shoulder taps
1 set:
:30 double-unders
:30 walking lunges
:30 alternating handstand hold shoulder taps (against the wall)
Skill Work:
On an 5:00 clock:
Max distance handstand walk
WOD:
AMRAP 15:
1:00 handstand hold
1:00 L-sit
15 shoulder presses (65/95 lb)
15 GHD sit-ups
Intended Stimulus: 3-4 Rounds
Intermediate:
AMRAP 15:
:30 handstand hold
:30 L-sit
15 shoulder presses (55/75 lb)
15 GHD sit-ups (to parallel)
Beginner:
AMRAP 15:
:30 plank hold
:30 seated leg raise hold
15 shoulder presses (35/45 lb)
15 sit-ups
HOME WOD:
Equipment:
AMRAP 15:
1:00 handstand hold
1:00 L-sit
15 DB shoulder presses
15 weighted sit-ups (20 lb)
– Use two DBs.
Bodyweight:
AMRAP 15:
1:00 handstand hold
1:00 L-sit
15 pike push-ups
15 weighted sit-ups (20 lb)
Movement scaling options:
Handstand hold: Pike handstand hold, DB overhead hold
L-sit hold: Single-leg L-sit, knee tuck in support, seated leg raise
Shoulder press: Load, DBs, single-arm DB
GHD sit-ups: Range of motion, AbMat sit-up
Partner option:
AMRAP 15:
Partner 1: 1:00 handstand hold / Partner 2: max shoulder presses
– Switch.
Partner 1: 1:00 L-sit / Partner 2: max GHD or AbMat sit-ups
– Switch.
Cool down:
2 sets:
1:00 foam roll quads/side
15 reach-roll-lift on foam roller