Sunday, March 9th, 2025 – Gymnastics
Skill Work (50 minutes)
Phase 1: Control & Stability
4 x 30s Wall-Facing Handstand Hold
4 x 6 Wall Walks (controlled descent)
4 x 6 Box Shoulder Taps
Phase 2: Handstand Walk Progression
4 x 5m HS Walk with assistance (spotter or side wall)
4 x 3 Kick Up to Handstand + 2 steps
3 x 10m Freestanding HS Walk (if possible)
3️. WOD - “Inverted Grind”
AMRAP 12 min:
3 Wall Walks
6 Burpees
9m Handstand Walk or Bear Crawl (scaled)
12 Box Jump Overs
4 x 30s Wall-Facing Handstand Hold
4 x 6 Wall Walks (controlled descent)
4 x 6 Box Shoulder Taps
Phase 2: Handstand Walk Progression
4 x 5m HS Walk with assistance (spotter or side wall)
4 x 3 Kick Up to Handstand + 2 steps
3 x 10m Freestanding HS Walk (if possible)
3️. WOD - “Inverted Grind”
AMRAP 12 min:
3 Wall Walks
6 Burpees
9m Handstand Walk or Bear Crawl (scaled)
12 Box Jump Overs
Warm Up (5 minutes)
2 Rounds
10 Pike Shoulder Taps
10 Box Walkouts
10-second Handstand Hold against the wall
10 Pike Shoulder Taps
10 Box Walkouts
10-second Handstand Hold against the wall