Pick Up and Kick Up

14:00 AMRAP

8 Deadlifts @225/155 lbs
20/15 Calorie Bike
15ft Handstand Walks
(+10ft each round)

WODprep Strategy Top Tips:

Warm-up (10 minutes): We have a good mix of upper and lower body patterns today. Use the bike to get the body warm. Good mornings and inchworms will get the legs ready, and some scapular push-ups will help the shoulders for Handstand walk.

Stimulus: Shoulder endurance 

Strategy: We’re building density in our handstand walks today. The focus will be making sure the deadlifts can be done in an easy 1-2 sets, and the bike should be sustainable throughout the entire workout. Have a HSW course set up in 5ft increments for the build, and make a good strategy on when to break and how to attack those longer sets. 

• Deadlifts- Our deadlifts today should be a moderate weight. Aim to have them done unbroken or in 1-2 sets. Focus on a smooth pull the the ground, with a focus on pushing through the feet. 

• Handstand Walk– For your Handstand walk kickup with strong straight arms. Before your arms begin to walk, make sure your hips and legs are over your center, which will allow you to walk more naturally. Focus on breathing and keeping your arms straight! 

Check the video down below for step by step on how to get better at Handstand Walking!

Want to know more about handstand walks (HSW)?

FREE HSW TRAINING GUIDE
HANDSTAND WALK HERO (8 WEEK COURSE)

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