WOD:
For time:
800-m run
Handstand walk (150 ft)
30 Russian KB swings (53/70 lb)
400-m run
30 strict handstand push-ups
30 Russian KB swings
200-m run
30 hand-release push-ups
30 Russian KB swings
Intended stimulus: 14-22 Minutes
Intermediate:
For time:
800-m run
30 shoulder taps in a handstand against a wall
30 Russian KB swings (35/53 lb)
400-m run
30 pike push-ups
30 Russian KB swings
200-m run
30 hand-release push-ups
30 Russian KB swings
Beginner:
For time:
400-m run
Bear crawl (100 ft)
20 Russian KB swings (18/26 lb)
200-m run
20 double-DB shoulder presses (15/20 lb)
20 Russian KB swings
200-m run
20 hand-release push-ups from the knees
20 Russian KB swings
Home Workout:
For time:
800-meter run
Handstand walk (150 ft)
30 dumbbell swings (35/50 lb)
400-meter run
30 strict handstand push-ups
30 dumbbell swings
200-meter run
30 hand-release push-ups
30 dumbbell swings
– Use a single dumbbell.
Movement scaling options:
Run: Distance, machine substitutions
Russian KB swings: Load, kettlebell deadlifts, GHD hip extensions
Handstand walk: Distance, timed attempt, 30-40 shoulder taps against a wall, bear crawl
Strict HSPU: Reps, 10 negative handstand push-ups, pike push-ups, dumbbell shoulder presses
Hand release push ups: Reps, hand-release push-ups from the knees, push-ups with hands elevated on a box (no hand-release)
Cool down:
Accumulate:
1:00 banded shoulder stretch/arm