TUESDAY 9-24-19




Pigeon Stretch: 1-2Minutes Each Side

Handstand Hold Stretch: 1-2 Minutes

Wrist Stretches on Box: 30-45 Seconds Each Direction


3 Sets

200 Meter Run

15 Overhead Circles (Each Direction)

10 Calorie ROW

5 Inchworms

WOD Part A on the 0:00

For Time (12 Minute Cap):

50/35 Calorie Row (or 1200 m run)

50 Strict Handstand Push-ups

Part B (On the 15:00)

For Time (12 Minute Cap):

35 GHD Sit-ups

100′ Handstand Walk

25 GHD Sit-ups

75′ Handstand Walk

15 GHD Sit-ups

50′ Handstand Walk

Part C (On the 35:00) 12 min cap

3 Rounds:

400 Meter Run

21 Lateral Barbell Burpees


GHD Sit-ups

• Dumbbell Weighted AbMat Sit-ups

• 21-15-9: Toes to Bar

Handstand Walk

• Reduce Distance

• Handstand Walk Practice

• Handstand Weight Shifting

• Box Shoulder Taps

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