Warm-up Drills
I. Run 400m or Row 500m
ROMWOD: “Lower Body”
18-22:00 ROMWOD, including the following poses
– Down Dog
– Saddle
– Half Saddle
– Standing Straddle
– Single-Leg Forward Fold
Post training to comments.
Impact/Focus: Handstand Primer
10:00 Running Clock or 1 to 2:00 intervals for 10:00 for the following Handstand Push-up or Skill assignment.
This should mirror the tasks that will follow in the MetCon below.
I. Stinkbugs or Dumbbell Push Press x 10 reps
II. Modified Range of Motion (ROM) HSPU x 7 reps
III. Handstand Push-ups x 7 reps
IV. Deficit Handstand Push-ups @ 6/3” x 7 reps
“Dopplegainer”
8:00 AMRAP of
:40 x Max Kcal Row
7 x Handstand Push-ups*
Rest 2:00
8:00 AMRAP of
:30 x Max Kcal Row
20ft x Handstand Walk*
Notes: Select from the following option tasks for the first and second AMRAP respectively.
1st AMRAP
I. Stinkbugs or Dumbbell Push Press x 10 reps
II. Modified Range of Motion (ROM) HSPU x 7 reps
III. Handstand Push-ups x 7 reps
IV. Deficit Handstand Push-ups @ 6/3” x 7 reps
2nd AMRAP
I. Bear Crawl 80ft
II. Bear Crawl 80ft
III. Handstand Walk 20ft or Bear Crawl 80ft
IV. HS Walk 20ft Unbroken
Post scores to comments.
