Warmup:

10 Cal Bike

10 Spider-Man to Samson

5 In-Place Inchworm

10 Squat2Stands

10 Thoracic High Fives

10 Cal Bike

10 Cobra 2 Downward Dog

30 Sec Handstand Hold

3 Wall Walks

Barbell Warmup: With an empty bar and in clean grip, perform 3 reps of: Dip/Shrug, Dip/Shrug/High Elbows, High Hang Power Clean

WOD:

25 Min AMRAP:

21/18 Cal Assault Bike

15 Power Cleans (135/95)

9 Handstand Push Ups

This is the kind of WOD that you just need to settle into a good pace that keeps you moving the whole time.  If you need to rest, make it the transition time from one movement to the next.  If you have to break in the Power Cleans or HSPUs, do it in manageable chunks so you don’t hit failure.

Scaling Options:

HSPUs -> Pike Push Ups off Box* -> Pike Push Ups off ground** -> Hand Rel Push Ups

Videos courtesy of Black Iron Gym and Global Bodyweight Training, respectively.  Demos of Pike Push Ups both off a box and off the floor.

Bar weight -> 115/80 ->95/65

If no Assault Bike -> 27/21 Cal Row -> 200M Run

Cool Down:

Thread the Needle hold – 1 Min per side

 

Couch Stretch – 2 Min per side