WOD 1= 2R
-30 hollow rocks.
– accumulate 30s table hold https://www.gymnasticbodies.com/exercises/table-3/
-30 Hollow rocks
– 5 table rocks https://www.gymnasticbodies.com/exercises/table-rock/
Scale hollow rocks to bent, straddle or full as needed
In table rocks and table holds, Aim for hips at shoulder height
WOD 2= Handstand awareness practice 3 Rounds.
– 10 handstand bails https://youtu.be/QECAw3OXfY8?t=87
– 10 to 30s wall facing handstand. Only go as far up the wall as you can while keeping arms and body straight and rigid
Scaling handstand bails:
Version 1 Attempt 10 alternating side cartwheels. Do what is comfortable. Limbs don’t have to be straight. Some beginner progressions https://www.youtube.com/watch?v=a1zXQf9M8ow
Version 2. From a wall facing handstand (any angle you can maintain is OK). Step one hand forward and bring the same side leg down https://www.youtube.com/watch?v=iCeu4r77-Eo
Try to alternate sides.