5-10 minutes working on wall walks
Wall walk to a handstand with your chest against the wall. Keep a hollow body position and scale it to where you can keep that position sustained. Belly stays tight, toes pointed against the wall, elbows and shoulders locked out. Walk back down after completing the full handstand position for 10-15 seconds.
Please watch this video to see the movements that we will be starting with. http://gymnasticswod.com/content/handstand-against-wall-progression-pt1.
- BB RDLs (75% of best weight) 4sx4r
- KB Strict Shoulder Press (Hvy weight) 4sx3r
Buy In: Partner A = 400 Single Jump Rope
8 KB Swings
8 KB Push Press
8 Goblet Squats
8 MB Slams
Buy Out: Partner B = 400 Single Jump Rope
Partners will alternate exercises, for ex: Since A does the Buy In, Rounds will start with B doing Swings, A does Push Press, B does Goblet Squats, etc. Jump Rope is only done at the beginning and the end, they are not included in the 10 rounds. All 8 reps must be completed before the other partner can begin the next exercise.