Workout of the day

Today’s WOD is all about core strength and upper body power. We’ve mixed in some gymnastic elements to keep things interesting. Push yourself, but keep good form!

The workout of the day consists of:

• 15 Handstand Push-Ups
• 15 Weighted Sit-Ups
• 15 Single-Arm Dumbbell Snatches (Right Arm)
• 15 Single-Arm Dumbbell Snatches (Left Arm)

Scaling

Beginner:

• Pike Push-Ups or Wall Walks instead of Handstand Push-Ups
• Sit-Ups without weight
• Use lighter weight for Snatches (10-15 lbs / 5-7 kg)

Intermediate:

• Partial Handstand Push-Ups (use an abmat or two to limit depth)
• Use moderate weight for Snatches (20-30 lbs / 10-15 kg)

No equipment

If no equipment:

• Handstand Push-Ups: Perform Pike Push-Ups
• Weighted Sit-Ups: Do regular Sit-Ups or Hollow Body Rocks
• Single-Arm Dumbbell Snatches: Substitute with Broad Jumps (15 each leg)

Warmup

• 5 min light jog or jump rope
• Shoulder Pass-Throughs with a PVC pipe/broomstick x 10
• Arm Circles x 10 each direction
• Inch Worms x 10

Cooldown

• Child’s Pose - 2 mins
• Seated Forward Fold - 2 mins
• Thread the Needle - 1 min each side
• Pigeon Pose - 1 min each side