No barbell to PR today, but that doesn’t mean PR’s can’t happen and find just as much lifelong value! Who will learn to walk on their hands today? Seems like a silly skill, no? But the balance, coordination, agility, accuracy, overhead stability and capacity for anti-dizziness or motion effect is tremendous. A skill and capacity that isn’t just about the skill itself. Always be learning. After we learn we try to apply. Scale in a smart and creative way that allows for challenge but a good workout.
200m Run
100 Single unders
200m Run
50 Single leg single unders each
200m run
50 Double unders or 2:00 double under practice
__________
:30 wrist stretch (kneeling)
10 wrist rolls right
10 wrist rolls left
:30 cross body shoulder stretch (each arm)
__________
10 banded pass through
10 Hollow rock
10 Superman
5 push up + shoulder tap right + left each rep
__________
3 rounds
Inverted skill work 15-20 minutes
- lunge to handstand hold
- Handstand hold on wall
- Wall facing shoulder tap
- Handstand walk practice
- Spotter Handstand walk (PVC held against legs)
Take 2 attempts at a max distance handstand walk
RXConditioning:
100 Double Under
50 ft. Handstand walk
400m Run
200m Farmer Carry (50/35lb. KB or DB)
3 rounds for time.
Intermediate:
50 Double Under or 150 single unders
25 ft. Handstand walk or 6 Wall Walk
400m Run
200m Farmer Carry (35/20lb. KB or DB)
3 rounds for time.
Baseline:
50 Single under
6 Wall Walk (partial ROM)
200m Run
100m Farmer Carry (15/10lb. Each arm)
3 rounds for time.
L Sit hold variation of your choice
Accumulate 1:00
