Gymnastics Skill Focus: Handstand Walk
8 Sets: For Distance
:30 on / :30 Off
Level 3: Handstand Walk
Level 2: 30 Sec Handstand Walk to Wall or Wall Supported Shoulder Taps
Level 1: Accumlate Wall Supported Hold / Straight Arm Plank / Ring Plank
Handstand Walk Skills and Progressions
– Wall Facing Handstand Shoulder Taps
– Lateral Handstand Walk across the wall
– Handstand Walk to the Wall
– Partner Handstand Walk Drills”
WOD:
“Dasher”
For Reps:
12:00 EMOM
Minute 1: Max Calorie Row
Minute 2: Max Power Snatch
Minute 3: Max Wall Walks
Minute 4: Rest
Barbell: 75/55lb, 34/25kg
Wall Walk Standard: 10 inches
Score = Total Reps (Calories + Snatches + Wall Walks)
—-
Level 2:
As prescribed
—
Level 1:
For Reps:
12:00 EMOM
Minute 1: Max Calorie Row
Minute 2: Max Hang Power Snatch
Minute 3: Max Wall Walks
Minute 4: Rest
Barbell: 45/35lb, 20/15kg
Wall Walk: 30in
–
Masters 55+:
Barbell: 65/45lb, 30/20kg*
Wall Walk: 20in
If the weights do not allow for normal range of motion to the floor, adjust to a low hang position
–
Competitor:
As prescribed, just do more reps!
–
Travel / Hotel:
For Reps:
12:00 EMOM
Minute 1: Max Machine Choice
Minute 2: Max Alt DB Power Snatch
Minute 3: Max Wall Walks
Minute 4: Rest
Dumbbell: 50/35lb, 22.5/15kg
Wall Walk: 10in”