WOD – Tue, Apr 8
Intent
Warm Up (Checkmark)
General (7:00)
200m Run
25ft. Walking quad stretch
25ft. Walking hamstring stretch
25ft. Toe pop
25ft. High knees
25ft. Butt kick
:10 Dead hang
10 Scap pull up
5 Ring row
__________
Specific (12:00)
10 Plank shoulder tap
1 Wall Walk
5 Lunge handstand
:20 back to wall handstand hold
1-3 Pike Box around the world
Handstand walk practice (6:00)
Weighted Pull-ups (Weight)
(10:00)
Weighted pull up
Every 2:00 x 5 sets
5 weighted pull ups
Conditioning (AMRAP – Rounds and Reps)
RXconditioning:
Amrap 30:00
400m Run
21 Ring row
500m Row
50ft. Handstand walk
Intermediate:
Amrap 30:00
400m Run
21 Ring row
500m Row
7 Wall walk
Baseline:
Amrap 30:00
200m Run
12 Ring row
250m Row
24 Plank shoulder tap
Cool Down (Checkmark)
1:00 Pigeon each leg
1:00 Cross body shoulder stretch each side
Today is a high capacity and skill day. The goal is to use the training stimulus to practice the skill of handstand walking wherever that is for you, under fatigue. Run hard, but only hard enough to allow for focused progress and development of your upper body pulling and inverted skill work.