WARM UP – MOBILITY
Banded upper body rotations + activations
Stretch: Shoulders, Thoracic, Wrists etc.
Review: Handstand / Handstand walk progressions
WOD A
September Skill: Handstand hold / walking progressions
(Today’s focus is on moving your hands in the handstand)
8-10 min of focused practice at your level.
Options:
Wall walk up to highest hold position + controlled walk down
Kick to wall and hold + weight shift / elbow taps
Wall supported plate step up & downs
Wall supported lateral HS walk
Short HS walks to wall
Spotted HS walks
Handstand walk lengths
WOD B
Every 2:30 min x 4 supersets:
10, 10, 8, 8 x Stability barbell shoulder press w/ banded KB or Plate hanging on both sides
+ 5-7 Strict supinated pull-ups @3,0,1,1 (weighted, bodyweight, banded or jump up to slow negative)
—
Barbell press weight may be a combination of static and dynamic load. Start with weight hanging, then make little jumps w/ normal plates.
*Stability Bar Press x 8*
Strict barbell shoulder press, add weight by hanging Plates or KB s from thick bands
WOD C
*Tabata Trio*
Complete for the lowest combined rep for each movement/tabata: (15 min)
Tabata Pull-ups
Tabata Push-ups
Tabata Abmat Sit-ups
– Rest 1 min between each tabata
—
Tabata = 8 x 20s work + 10s rest (Your score is the lowest reps completed in any of the 8 rounds)
Scale Pull-ups to jumping pull-ups or ring rows for newer athletes.
Scale push-ups to bench, box, or banded
ACCESSORY
Crossover Symmetry: Iron Scap or Recovery
OR
2-3 rounds:
8-10 Cuban rotations
12-15 Banded face pulls
16-20 Alt. Front + Side Delt raises
