3 rounds for time of:
800/1,000-meter row
150-foot handstand walk
Post time to comments.
Scaling:
Today’s workout is a longer effort. Getting upside down is much more challenging when you are exhausted. Advanced athletes should aim to push the pace on the rower. This will test capacity in the handstand walk. Less-experienced athletes should conserve energy on the rower in preparation for the handstand walk. Intermediate athletes who have handstand walks, but struggle with longer distances, should challenge themselves to grind through today’s workout. If necessary for time constraints, scale to 2 rounds, but keep the prescribed distances.
Intermediate option:
3 rounds for time of:
800/1,000-meter row
75-foot handstand walk
Beginner option:
3 rounds for time of:
400/500-meter row
75-foot bear crawl
Coaching cues:
Row at a submaximal effort that allows for a quick transition to the handstand walk variation. Shoot to row at or slightly faster than your average 5K pace. Due to the combination of movements, try to relax your shoulders while focusing on an aggressive leg drive on the row, and potentially reduce your pace for the last 100 meters to allow for better performance on the handstand walking.
Resources:
Rowing
The Handstand Walk
Handstand Walk WOD Demo
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Comments on 240710
77 Comments
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subbed 8 wall walks for handstand walk
21:34
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Rx 17:24
*Throwing down with the 4:30pm Class at my Affiliate!
M/51/187
B. C 48m
16:30
https://youtu.be/pKlnVeK3ijs
My Training on Monday afternoon, July 15.
WOD CrossFit.com 240710
3 Rounds For Time of:
Row 1,000 m
15 Wall Facing Handstand Shoulder Taps Fast
I completed the Workout in 17:34 minutes.
M55/150
3RFT-
1K row
50 wall facing inverted alt. shoulder taps, 20m bear crawl
23:15
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RX - 29 ’ 09
RX 25:57
Scaled 23:44
3 x 1000m row, 6-5-4 wall walks
3 x 1k row
3 x 150ft bear crawl
16:35
3 x 1000 m row
3 x 150 ft bear crawl
17:33
M/45/140lb
37:59 RX
*Not pretty, but happy to have grinded out the 150' HS walks
3 rounds for time of: 10:04
500-meter row
75-foot bear crawl
intermediate
20’04”
2 rounds
M 50/180cm/77kg
3 rounds for time of:
800m run
50m bear crawl
17:41
Afternoon workout at the Y on 7/10. subbed in 7 wall walks for each round of HS walks.
17:51.
rows took their beating after a good pace on the first round.
17.22 RX
RX 19:30
3 Rds
1000m row (2:08-2:10 pace)
75’ HSW
23:22
Intermediate option
1000 MTS Row
75 ft Hand Stand Walk
I took me 24 minutes Whit 10 seconds
Great!
Beginner: 11:40 w/ 90’ crawl
25:53
subbed 300’ for handstand walks
subbed 45 calls on bike for row
*300’ bear crawl
3 rounds for time of:
500-meter row
75-foot bear crawl
Felt heavy and slow the entire effort.
TT: 10:48
Only 2 rounds of Rx
27:35
I had about 3 attempts that were over 10' but my average distance was closer to 3'. Kicked up to a HS close to 100 times but who's counting.
3 rounsd:
1000m row
100 shoulder taps (wall-facing, palms about 20" from wall)
24:28
On 5m segments, 9 times each round
20:50
3 rounds:
30cal bike
45ft bear crawl
24:28
1k row x 3
150 handstand shoulder taps x 3
26.25
Great job! That's a high HS tap count!
3 Rounds of
16:17
Well done!
Rx 18:22
Awesome!!
19:37 Bear crawled 300 feet per. ✅ day
That's a ton! Solid work there!
I wouldn't call that a check-the-box with all that extra crawling, well done!
Row: 800m
Handstand shoulder taps: 75
Time: 17:49
Great job!
M/49/6'2"/185#
Intermediate scale 1000m row/75' HSW
24:32
***all 3 rows under 4:00
3:53/3:55/3:58
Great work!
3 rounds modified
.5mi assault bike
10-12 single arm seated db press
34 weeks ya’ll!
Well done! And you're in the home stretch now! Most important WOD approaching ☺️
Rx @215lbs BW= 39:45
Pre WOD 2 mi jog (unweighted) still too hot
1000 m row - C2 drag: 7
50 shoulder taps in pike off box (20 inch)
5 Pike push ups (same as above)
17:14
Great job! You had to have still been moving at a pretty good pace on those rows to hit that time. Plus, that's a lot of work at that drag for that distance.
Thanks! Yeah rowing is kinda my thing & weirdly I do better with the damper set high. Also once a clock is running my brain goes into squid game mode. Not near the ERG now but I think each row was @ 3 mins or a few seconds over
Beginner option
13:02
Scaled to 150ft Bear Crawl, otherwise Rx
18:06
Didn't push the pace much on the rower so I could go right into the BCs, but didn't slack on the pace either. I don't have freestanding HSs well enough for walks like that hence the scale, so I did HS practice and wall walks afterward.
Great job & nice putting in extra practice after!
35:40.32
1000 m rows
150 ft bear crawl
3 rounds
Modified bc of time restrictions
15’AMRAP
250m tow
25 HS taps
6rds
Nice mod and good work!
Beginner option:
3 rounds for time of:
500-meter row
10 strict press
11:02
3 rounds of:
0.74 mile row using tabata intervals
push-ups x75
17:14
tried to really push the row. Each round:
1:39 avg pace
1:39
1:43
had to take long breaks before HSW but glad I decided to test myself a bit.
did the HSW on the sidewalk. Had a couple of dog walkers cheer me on!
Fantastic! Those are impressive paces for that distance, and still a great time even with the long breaks!
That's awesome! You earned that appreciative audience!
Nice pace!
1k row
50 Wall-facing Handstand Hip Taps
25:05
Solid!
Nice job in HS position!
1,000-meter row
75 handstand shoulder taps
28:54
With Bear Crowl:
19:28
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Globo wod: It's OK to divide the Handstand walk into shorter segments (less than 25ft) if floor space requires it. If your globo doesn't allow handstand walks either find a place outside where you can do them and sub runs, or sub 300ft of bear crawls. Sub 800m run or 45/55 calories assault or echo bike for rows of a rower isn't available. If you are using a conventional treadmill for the run sub use a slight incline.