Bear crawl 30’ and back

10 Kneeling thoracic rotation

10 Cobra 2 Downward Dog

10 Thread the Needle

10 Hollow Rocks

5 V-Ups

10 Shoulder taps in plank

2 Wall Walks

On rig: Perform 5 reps of: scap pull ups, kip swings, kipping knee raise, Toe2Bar


10 Min to work Handstand Walk Skill

Video courtesy of Karhu Training.  Some Handstand Walk skilll progressions to try. Want to take the first 10 minutes today to get a little skill work in on handstand walks.  The biggest goal should be being comfortable upside down.  Once you have that comfort, building the skill will come.


In 5 Min, complete:

15 Handstand Push Ups

20 Toe2Bars

35 Ab-mat Sit Ups

Remaining time: Max reps – Burpee to 6″ target

Rest 1 Min

Repeat for 4 total rounds

Score = total Burpees to 6″ target

Video courtesy of Train FTW. As with our skill work earlier, the focus in this WOD is core stability.  We want that core engagement in the HSPUs to keep us in a nice, straight line. For Toe2Bar and Ab mat sit ups, to keep our spine safe, need to engage that core! And for the Burpee to 6” target, well tight core will hopefully keep you from puking 😊

Scaling Options:

HSPUs -> Pike Push Ups off a box -> Pike Push Ups off the floor -> High kneeling DB press

T2B -> Kipping knee raise -> strict knee raise -> Laying T2B -> V-ups

Sit Up -> feet anchored

Cool Down:

Thread the Needle hold – 1 Min per side


Cobra pose – 2 Min

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