Warm up: Coach’s Choice
Strength/Skill: Handstand Skill Work
Spend time upside down. Work on push ups, holds, walks, etc.
Stimulus/Focus: Spend 10 minutes getting inverted!
WOD: Three Rounds (6 Minutes Work/2 Minutes Rest)
Round 1: 6 Minute AMRAP
4 Wall Walks
8 Alternating Dumbbell Snatches (50/35)(35/20)
12 Front Rack Lunges (50/35)(35/20)
Round 2: 6 Minute AMRAP
4 Front Rack Lunges (50/35)(35/20)
8 Handstand Push Ups
12 Alternating Dumbbell Snatches (50/35)(35/20)
Round 3: 6 Minute AMRAP
4 Alternating Dumbbell Snatches (50/35)(35/20)
8 Front Rack Lunges (50/35)(35/20)
12 Meter Handstand Walk
Stimulus/Focus: Push hard in each AMRAP. You have 2 minutes to rest between each. Choose handstand scales that challenge you and get harder each round. You will a rep count for each AMRAP.
Cool Down: Tabata L-Hangs