Handstand Walkin’ On Sunshine

Jul 6th, 2021

Category: Uncategorized

Handstand Walkin’ On Sunshine

Mike

Primarily Indoors
Warm-up
5 Burpees
60 Singles
5 Muscle Cleans
30 Double Unders/ 60 Singles
10 Single Leg V Ups
30 Double Unders

Mobility
Calf Mash
Pull Up Bar Lax Ball Trap Smash

Skill
Handstand Walk
Wall Facing Plate Walks

Strength/Conditioning
E4MOM20
1. 10 Bar Facing Burpees
30 Double Unders
10 Power Cleans*

2. 12 Bar Facing urpees
30 Double Unders
8 Power Cleans

3 14 Bar Facing Burpees
30 Double Unders
6 Power Cleans

4. 16 Bar Facing Burpees
30 Double Unders
4 Power Cleans

5. 18 Bar Facing Burpees
30 Double Unders
2 Power Cleans

*Choose your weight – increase as able

**Report a weight for all 5 intervals. Should be aiming for :90s rest

Gymnastics WOD
AMRAP 8
10 Strict Toes to Bar
50’ Handstand walk
10 Alternating Pistols

Scale
AMRAP 8
10 Straight Leg Raises
3 Wall Climbs
10 Modified Pistols or KB Goblet Reverse Lunges

Extra Work
Every 2:30 x 5
12 GHD Sit Ups
6|4 Muscle Ups*
25ft OH DB Lunges 2×50|35

*Muups Ideally done in 1 set – scale the # or to C2B Pull Ups