WARM UP – MOBILITY
3 rounds: Skipping drills, banded shoulder warm-ups / activations (push & pull), Hollow / Arch / Beat swings.
Stretch: Overhead, thoracic, & wrists
Tech: Handstand hold mechanics and skill progressions
WOD A
September Skill: Handstand hold / walking progressions
(Today’s focus is on static holds only.)
8 min of focused practice at your level.
Options:
Wall walk to highest hold position
Kick to wall and hold
Pull feet off wall and find moments of balance
Banded or spotted holds
Free standing holds
– If you can comfortably hold a static handstand (without your hands moving!) record your best unbroken hold for today.
*Handstand Hold*
Max static handstand hold
WOD B
*Sweet Dreams*
Complete the 3 x 5 min AMRAP’s for total reps (after the DU’s)
1) In 5 mins complete:
100 Doubleunders, then, AMRAP:
8 Push press (115/75)
8 Pull-ups
– Rest 5 min –
2) In 5 mins complete:
100 Doubleunders, then, AMRAP:
6 Push jerks (155/105)
6 Chest to bar pull-ups
– Rest 5 min –
3) In 5 mins complete:
100 Doubleunders, then, AMRAP:
4 Split jerks (185/125)
4 Bar muscle-ups
—
Choose 3 suitable weights, and 3 different pulling/pull-up progressions to challenge the rep scheme.
DU = Max 90s
Partner up and alternate 5 min work / rest intervals. Change barbell weights for your partner while they are skipping.
(30 min for 2 heats)
ACCESSORY
Crossover Symmetry: Recovery or Iron scap
*After every 2-3 movements complete 12-15 GHD Sit-ups
