HSW skill challenge / WFP Finals E6

For time
36m Run
+
5 Rounds of
12m Handstand walk*
36m Shuttle run
+
6m Handstand walk*
Time cap. 10:00 (original at WFP was 5:00, fastest times < 2:30)

– total HSW distance/round on each should be 12m
* On the ramp (especially stairs up), it helps to 1) commit to moving forward (easy to stall), 2) turn hands slightly out, 3) move hands a bit wider (at first, later can be narrower when more confident), 4) keep the head neutral (vs arching to look down)

HSW prep – 1-2 rounds of:

3/side Box pike or tuck handstand position with single-leg extensions (pause for 5-seconds)
5 Single arm elevation leans in the box pike handstand position (2-second hold each arm)
3/side Single-arm lean in the full handstand position with chest facing the wall (hold each rep for 3-seconds)
0:20-0:30 Wall facing flutters
10-20 Handstand shoulder taps
2-3 Handstand pivots

DB Cycling – Medley

12-10-8-6-4 of each:
Single-arm DB split snatches, alternating
Single-arm DB overhead squats (reps/side)
Single-arm DB Hang (squat) snatches, alternating

Rest as needed b/t all movements/sets

Flow. Aim to increase weight each round. Start at a weight that allows you to complete the set unbroken while being able to focus on form (not just surviving). Your primary goal is to improve your movement quality on these so stick with weights that still allow you to move well as you build up..
Intent. Improve your DB cycling efficiency. Challenge yourself, but don’t go so heavy that your form starts to go (wide landings, press-outs, loss of balance etc)

400m Run
30 Wall Balls
30 Box Jump Overs
400m Run
21 KB Swings
12 C2B Pull Ups
400m Run
21KB Swings
12 C2B Pull Ups
400m Run
30 Wall Balls
30 Box Jump Overs

Gymnastics
30min

Beginners
Kipping & T2B

Intermediate
Kipping & butterfly technique.
Pullups & C2B

Advanced
BMu & RMu

WOD
30sec work/30sec rest

4 rounds
- Hollow rocks
- dead hang
- high box jumps
- T2B/pull-ups/C2B/BMU practice

Power snatch 3x3, 3x1

2 rounds
10 Reverse lunges, alt
20 Speed rope
+
Build to workout weight for the walking lunges
* Practice a few sets of double-unders
+
@ workout pace
400m BikeErg
25 Double-unders
200m Row
12m DB walking lunge
200m SkiErg

Engine

2 Rounds:

• 10min Z2 Bike + Ski (5+5min) Into,

10min AMRAP @85% Effort

• 15 Cal Row
• 15 Cal C2 Bike

30min rowing

Power Snatch

A) E2MOM Untill Days Heavy 2RM:

• Hang Power Snatch

B) Power Snatch

• 4x1 @100% From 2RM

*rest 2min between

OHS

• 5x4

@1-2 RIR
*Rest 2-3min Between

Metcon

EMOM Till Failure/Moti loppuu

Odd: 11 Cal Row
Even: 5 Devils Press 2x35lbs

*Add 1 Cal to Row Each Round

Accessories

4 Rounds For Quality:

• 20/20m Mixed KB Rack Carry (OH + FR)
• 10/10 KB Side Bend