WOD
“WW”
5 Rounds for time:
100′ Handstand Walk
20 Wall ball (20lbs/14lbs)
STIMULUS
Total time: 10-17 Minutes
White Board Chat:
Skill work + grunt work. Performing higher skill gymnastics after more simple weightlifting movements at a high heart rate will help increase our capacity at the skills under a higher heart rate. For those working on handstands, we can treat that piece more as practice and get some time under tension on the movement in today. Ideally, the handstand walks should be something that we can perform at least half the length of our distance (whatever we are scaling to) unbroken. The walk should not take us longer than 3 minutes. Our loading for the wall balls should be something light relative to our ability and something we can perform 20 unbroken on for the balance of the workout. They shouldn’t take us longer than :40 to complete. Let’s get fit.
Modifications
- Handstand walk
- See Overtime for scaling options for workout: it should be an option that can allow us to walk at least half our distance without coming down
- For the shoulder taps, wall walks, or holds, accumulate 1:00 of each
- For handstand walks, cut the distance to 50′ if we have handstand walks, but 100′ would take us well over 3 minutes to complete
- Wall ball
- Depending on how you scaled the workout last time: decrease the load and go for the prescribed reps if you scaled up with weight last time and vice versa.
- If this is a newer movement for us, scale the reps to 10 each round
- If we have an injury on one arm that prevents us from performing wall balls, perform single-arm dumbbell thrusters in the good arm at a light load, relative to your ability