WOD – Thu, Sep 18
Intent
Warm Up (Checkmark)
General Warm-Up (0:00–6:00)
2:00 bike
2 rounds:
- 10 plank shoulder taps
- 6 Cart wheels (3 each way)
Cartwheel scales: Don’t like this video?
- 10 lunges
- 5 kip swings
Specific Warm-Up (6:00–15:00)
- :20 wall-facing handstand hold
- 10 shoulder shifts against wall
- 2 Around the world Box walk (Around the world handstand walk on box)
- 5 plate handstand walks
Handstand Plate Walk Progression
Partner-Assisted Handstand Walk
Skill (Checkmark)
(15:00–25:00)
3-5 rounds NFT (10:00 cap)
1 wall walk (focus on staying hollow, get hands as close to wall as possible)
2 plate handstand walk attempts
10–20ft free handstand walk or scale (partner assisted here is great)
Conditioning (AMRAP – Rounds and Reps)
RXConditioning (30:00–48:00)
18:00 AMRAP
10/7 Cal Row
10 Alt DB Snatch (50/35)
30ft Handstand Walk (15ft./ 15ft.)
10 Alt DB Snatch
10/7 Cal Row
1:00 Rest
Intermediate: shorten HS Walk distance, or sub 4 Wall walks, 35/25 DB
Baseline: bear crawl 10ft, 20/15 DB
Cool Down (Checkmark)
(50:00–60:00)
- :20 wrist stretch
- :20 cross body shoulder stretch each arm
- 10 Floor seated banded lat pull-downs
- :30 splits right leg
- :30 splits left leg
2 rounds NFT
Cool Down (Checkmark)
3 rounds NFT:
10 glute bridges
10 hollow rocks
10 push-ups
:30 row or bike (easy)
10 side planks per side
Skill progression + application of handstand walking in a metcon. Similar to yesterday, we refine a high level skill that pays off in the big picture. Balance and coordination are both aspects of our 10 physical skills we aim to develop. The goal is to enhance those today as we get inverted. Challenge yourself, attempt something new, get better.