20250315 - Skill Work: Handstand Walk Progressions & HeroWOD

Warm Up:
2 Rounds
10 Banded Pull Aparts
10 Banded Pass Throughs
10 Inch Worms

2 Rounds
12 Shoulder Scap Push Ups
12 Shoulder Taps
12 Alternating Toe Taps

1 Round
10 Jefferson Curls
10 Barbell Straight Arm Pull
10 Barbell High Pull
8 Muscle Clean
6 Power Clean
5 Front Squats
5 Cleans

Skill Work:
EMOM8
5-10 Pike Push Ups
or
4 Wall Walks
or
3 Hand Stand Walking Attempts (8-15ft)

HeroWOD: “Ship”

Canadian Forces Sergeant Prescott Shipway, 36, of Esterhazy, Saskatchewan, Canada, assigned to the 2nd Battalion, Princess Patricia's Canadian Light Infantry, based in Shilo, Manitoba, Canada, was killed on September 7, 2008 by a roadside bomb in Kandahar province, Afghanistan.
9 Rounds for Time:

7 Barbell Squat Cleans (185/125)
8 Burpee Box Jumps (36/30)

Score is time

Cool Down:
2-3 Rounds
Foam Rolling - 2 minutes
Frog Pose - 1 minute
Seated Hamstring Stretch - 1 minute per side