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General Warm Up (5-12)
3 rounds:
Bike 4-4-4 (3-3-3)
4 cals easy, 4 cals moderate, 4 cals hard (women do 3’s)
10 Bend and Bow
5-10 Pushup Toe Tap
Specific Warm Up (12-22)
SDHP:
5 DB Deadlift (between legs, each arm)
5 DB Deadlift + Shrug (each arm)
5 DB Deadlift High Pull (each arm)
HS Walk:
:20 HS Hold
10 Shoulder Taps (L+R=1, can do hand lifts if needed)
Then…
(22-37)
Accumulate:
2:00 L-sit
200′ HS Walk
HS Walk Scaling
1-RX.
2- PVC spot or 15-20 Kick and Walk Into wall
3- 100 Shoulder Taps or 2:00 HS Hold
PVC Spot-
Walk into wall-
(40-55)
4 rounds for max reps
1:00 handstand walk/wall walk
1:00 Bike Cals
1:00 Alt. single arm sumo deadlift high pull (50/35lb.) (Deadstop)
1:00 Rest
Scoring:
- 1 rep for each 5 ft. of handstand walk
- 1 rep per calorie
- 1 rep per SDHP (DB must switch each rep, and cannot be touch and go. The rep must be lowered with the same arm it is lifted with and switch of hands must happen while DB or KB is on the ground).
Intermediate: 35/20lb. SDHP
Baseline: 20/15lb. SDHP, partial wall walks, bearcrawl or inchorm with static feet (walking hands in and out to the feet)
(55-60)
1:00 Lat Smash (each side)
1:00 Tricep Smash (bar in rack, each side)
(0-5)
Today we get after some skills and some unique restrictions for a traditional dumbbell movement. Yes, variance friends. The goal for our stimulus today is to offer the chance for more to RX the workout regardless if you can walk on your hands or not, and yet give the folks with the circus tricks a chance to shine and build the skill under fatigue. If you choose wall walks over handstand walks today, you are still doing RX and dare I say it, you could consider doing both. I’ve been handstand walking since 2013 and I can tell you that wall walks are still harder under fatigue. Punishing. Not a joke at all. We will improve upside down prior to the WOD regardless and proceed into the station rotation style of conditioning today. For the SDHP, we are only doing 1 arm at a time! You must alternate each rep and the rule is that you cannot switch arms in the air at all–you must lower the weight to the floor then simply pick it up with the other side. This is more of a unique stimulus for cyclical moves because we tend to use the “downward” momentum to help with the next rep. Today we remove that.