Warmup:

Bear Crawl 30’

Reverse Bear Crawl 30’

Stiff Leg Bear Crawl 30’

10 Box Step ups

5 Tuck jumps

2 Wall Walks

:30 Kneeling shoulder stretch on box

On rig – Perform 5 reps of: Scap Pull Ups, Beat Swings, Kip Swings, Strict Pull Ups or Ring Row, Kipping Pull Ups or Ring Row

S/S/S:

Take 5 Min to set max unbroken Handstand Hold

Video courtesy of Breazeal Gymnastics.

Looking to get a little extra practice on being inverted today.  In the 5 minutes, feel free to take multiple attempts at an unbroken Handstand Hold.  Would suggest probably the third, maybe forth try would be the final attempt.

WOD:

5 Rounds:

15 Box Jumps (24″/20″)

12 Pull Ups

9 Handstand Push Ups

rest 1:1 between sets

Score = total work time

Video courtesy of Train FTW.

With a 1 :1 work/rest ratio, that means if the first round takes me 2:45, I rest an additional 2 minute, 45 seconds, then ick off round 2.  Wherever I finish round 2,I do the quick math to figure how long it took and then figure when my next round starts.

Scaling Options:

Box height -> 20/16 -> as needed

Pull Ups -> Banded Strict Pull Ups -> Buddha Pull Ups -> Ring Rows

HSPUs -> Pike Push Ups off Box -> Pike Push Ups off floor -> high kneel DB Press

Cool Down:

Keeling Shoulder Stretch on Box – 2 Min

Pigeon Pose on Box – 1 Min per side