8-2-19

WARM UP

2 Rounds:

300 M Row

10 Double Unders

10 Pass thrus + 10 OHS

Into..

With Lighter Dumbbell:

6 Dumbbell Deadlifts (Each Side)

3 Lateral Step ups

6 Dumbbell High Pulls (Each Side)

3 Lateral DB step ups

6 Alternating Dumbbell Snatches

MOVEMENT PREP

Warmup Round 1:

20 Second Handstand Hold on Wall

10 Walking Lunge Steps (No Weight)

Warmup Round 2:

Performed With Lighter Dumbbell:

1-2 Handstand Walk Attempts

4 Dumbbell Overhead Walking Lunge Steps (Each Arm)

SKILLS

Alternating For 15 Minutes:

Station A: Handstand Walk Practice

Station B: 50′ Single Arm Dumbbell Overhead Walking Lunge

STIMULUS

• Alternating between two different overhead skill movements

• The goal here is to build confidence with our positioning upside down and with the dumbbell overhead

• As a rough guideline, look to spend about 1:30 on each movement

• This puts you right at 5 times at each station in the 15 minute window

• For the single dumbbell overhead walking lunge, choose weight that you can complete 25′ lengths unbroken

• Turn around at 25′ and come back with the other arm

• You can build in weight across the 15 minutes, but keep it to weights that allow for solid positioning

• For the lunge, the back knee must touch the ground on each rep and  you must stand to full extension between steps

• Score is heaviest dumbbell used for the lunge

MOVEMENT FOCUS

• Handstand Walks: Rotate the hands out slightly. This subtle rotation can increase wrist mobility and allow you to lean further forward. The better lean you have, the easier it is to successfully move forward down the floor.

• Dumbbell Overhead Lunge: Rotate the armpit forward with the elbow locked by the ear. This externally rotated position is the most stable position for the should to support the dumbell.

SUBSTITUTIONS

Handstand Walk

• 30-60 Second Nose to Wall Handstand Hold on Wall

• 2-3 Wall Walks

• Handstand Walk Toward the Wall (Start Close and Work Your Way Back)

WOD

3 Rounds:

21/15 Calorie Row

75 Double Unders

Directly Into…

3 Rounds:

20 Dumbbell Snatches (50/35)

12 DB Box Step Ups

FOR TIME:

STIMULUS

• Completing two separate couplet workouts with no rest between

• Finish all three rounds of the calorie row and double unders before moving on to the dumbbell snatches and DB Box step ups.

• Pick a dumbbell weight that you can complete in 1-2 sets per round if switching hands in the air

• Alternate hands every rep on the dumbbell and touch both heads of the bell to the floor

• Alternate legs on box step ups. come to full extension at top hold DB anyway you want to.

Advertisements

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google photo

You are commenting using your Google account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s