Around the worlds – Wed 12.27.17

 In W.O.D.

See the link below in the ‘Tips and Scaling’ section for the substitution of Handstand Walks called Around the Worlds.

Skill: Pistol and/or Handstand Practice

Conditioning: AMRAP in 15:00:
– 50-ft. Handstand Walk
– 15 Burpees
– 30 Pistols, alternating


Tips and Scaling:
• The Handstand Walk
• Scaling the Pistol With a Box
• Scaling the Pistol With Kevin Montoya

Scaling this WOD
If you are proficient at handstand walking, perform this workout as prescribed. If your handstand walking is inconsistent, modify to a set number of attempts for max distance. Use a modification that develops the prerequisite strength and skill if you have never walked on your hands. Use your warm-up to experiment with single-leg squats. Choose a variation and reps that allow each set to be completed in less than 3 sets. Watch The Handstand Walk and The Pistol from the CrossFit Journal prior to starting the workout.

Beginner
Complete as many rounds as possible in 15 minutes of:
around-the-worlds
12 burpees
20 single-leg box squats, alternating

Practice the around-the-worlds during your warm-up. During the warm-up, experiment with various box heights for the single-leg box squat. Find a height that allows you to complete the first round without rest.

Intermediate
Complete as many rounds as possible in 15 minutes of:
3 attempts max distance handstand walk (or 50’)
15 burpees
20 single-leg squats, alternating

Practice handstand holds and walking during the warm-up. If you are unable to walk more than 15 feet or if you become unable to perform one single-leg squat, consider using the beginner scale for the workout. If you can complete the first 3 rounds without rest, consider performing the reps for the single-leg squats as prescribed.

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