6/17/2025

Gymnastics: Handstand Walk Practice

EMOM 10
Level 1:
Even minute: Kick up to the wall, then perform 10 back-to-wall handstand shoulder taps. The modified option is to perform this with feet on a box or from a plank position.
Odd Minute: Double KB Overhead Walk (light weight)

Level 2:
Even minute: 15-foot handstand walk or 30 seconds of practice
Odd Minute: Double KB Overhead Walk (53/35)

Level 3:
Even minute: Max unbroken handstand walk within 30 seconds (goal is to not come down for 30 seconds)
Odd Minute: Double KB Overhead Walking Lunge (70/53)

Whipsnakes

Affiliate Compete (RX+)

150 Double Unders

50 Alt Hang Dumbbell Snatch (50/35)

30 GHDs

15 Wall Walks

30 GHDs

50 Alt Hang Dumbbell Snatch (50/35)

150 Double Unders

Freedom (RX'd)
120 Double Unders
40 Alt Hang Dumbbell Snatch (50/35)
20 GHDs (Or V-Ups)
10 Wall Walks
20 GHDs (Or V-Ups)
40 Alt Hang Dumbbell Snatch (50/35)
120 Double Unders

Independence
100 Double Unders
40 Alt Hang Dumbbell Snatch (35/25)
15 GHDs (Or V-Ups)
8 Wall Walks
15 GHDs (Or V-Ups)
40 Alt Hang Dumbbell Snatch (35/25)
100 Double Unders

Liberty
100 Single Unders
20 Alt Hang Dumbbell Snatch (light)
20 Sit Ups
10 Inchworms
20 Sit Ups
20 Alt Hang Dumbbell Snatch (light)
100 Single Unders

• Target time: 13:00-15:00

• Time cap: 20:00