WOD – Wednesday 10/31

Happy Halloween!!!!

Spend 2 minutes in Z1
Then 2 to 3 rounds
10 push-ups w/2 shoulder taps
15 hollow rocks
10 ring rows
15 hanging knee tucks

Quick shoulder mobility

HS and HS walking
Review the performance cues of the handstand and how to transition into HS walking.

This is one of those movements that unless you develop the confidence, it is hard to start to build experience walking around on your hands. If you have built a good foundation and are capable of kicking up onto the wall and demonstrating control and engagement, your next step is to start to move your weight side to side to simulate picking you hands up as you walk. Here are the progressions you can move through, based on your ability level. The priority here is to challenge yourself to get better at something today regardless of what that is.
1. Shoulder taps in plank
2. Walking laterally in the plank
3. Shoulder taps piked on a box
4. Walking piked on a box
5. Shoulder taps against a wall
6. Kick up and walk toward the wall
7. HS walk 5/10/15′
8. Obstacle course

“Ropes and rows”
6 rounds
3/2 rope climbs
25/20 cals row
Simple and gross. Finding a rope climb progression that is going to work for you is critical before starting this WOD. Knotted rope, short rope on the rig or even T2B and pull-up combination might be an easy choice but it must be hard. If you are comfortable climbing the rope once but are unsure of another rep, maybe do a half climb for the second one. Work with a coach to determine what’s best for you.

Accessory Work
3 to 5 rounds
20 push-ups
20 banded pull-aparts

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