Monday 05/04/2026

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Accessory 
Gymnastics (Handstand Walk)
**Level 1:**
9 min EMOM:
Min 1: 2-3 Pike on Box Wall Walks
Min 2: 15-30 Second GHD Hollow Body Hold
Min 3: Rest minute
**Level 2:**
9 min EMOM:
Min 1: 1 Complex of: 1 Wall Walk + 5 Sec Handstand Hold + Handstand Walk as far as possible away from the wall
Min 2: 15-30 Second GHD Hollow Body Hold
Min 3: Rest minute
**Level 3:**
2 min on/1 min off for 3 Sets:
15/12 Calorie Ski (or Row)
Max Distance Handstand Walk in the remaining time

WOD
"Alderaan"
For Time:
400m Run
50 Pull Ups
400m Run
100 Push Ups
400m Run
150 Air Squats
400m Run

Friday 04/10/2026

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Accessory 
Gymnastics (Handstand Walk)
**Level 1: **
12 min EMOM:
Min 1: 30-50ft Reverse Slider Plank Walk (or Reverse Bear Crawl)
Min 2: 15-30 Second Hollow Body Hold
Min 3: 50ft Overhead Waiter Carry (25ft per arm)
Min 4: 15- 30 Second Arch Body Hold
**Level 2: **
12 min EMOM:
Min 1: 1-2 Reps of Kick Up Hand Stand Walk 12-24in away from the wall
Min 2: 15-30 Second Hollow Body Hold
Min 3: 1 Complex of: Wall Walk + 5 Sec Handstand Hold + Handstand Walk as far as possible away from the wall
Min 4: 15-30 Sec Arch Body Hold
**Level 3: **
12 min EMOM:
Min 1: 25ft Handstand Walk (30 second cap)
Min 2: 15-30 Sec GHD Hollow Hold
Min 3: 25ft Handstand Walk
Min 4: 15-30 Sec GHD Sorenson Hold

WOD
"Hyacinth"
15:00 AMRAP
500/450m Row
25 Push Ups