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

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

“COOL WHIP”

3 Rounds:

21/15 Calorie Row

75 Double Unders/120 singles

Directly Into…

3 Rounds:

20 Dumbbell Snatches (50/35)

12 Lateral Dumbbell Burpees