Warm Up:
3 sets:
:20 walking lunge steps
:10 hollow hold
:20 bear crawl
:10 superman hold
– Rest :05-:10 between movements.
Specific Warm-Up:
Handstand Walk Practice
WOD:
EMOM 12:
Even minutes: 20 KB swings (35/53 lb)
Odd minutes: max distance handstand walk (25 ft) segments
Intermediate:
EMOM 12:
Even minutes: 20 KB swings (35/53 lb)
Odd minutes: max handstand shoulder taps on a wall
Beginner:
EMOM 12:
Even minutes: 20 KB swings (18/26 lb)
Odd minutes: max plank shoulder taps
Home Workout:
EMOM 12:
Even minutes: 20 DB swings (35/50 lb)
Odd minutes: max distance handstand walk (25-ft segments)
Movement scaling options:
KB swings: Load, reps, Russian KB swings
Handstand walk: Handstand shoulder taps, pike shoulder taps, plank shoulder taps
Post-Workout Skill Work:
Accumulate:
30 Turkish get-ups