WOD: Friday 220624
Carrie, every time you step into the gym you keep getting better. Keep it up, and we can’t wait to see what you’re doing in one years’ time.
• Daily Focus
Daily Focus: Today, we are hitting two chippers with the focus on upper body pressing strength. We will be working the handstand push-ups into the metcon today and combining them with wall balls, the air bike, and dumbbell hang snatches. In the second chipper we swap out those handstand push-ups for traditional push-ups to keep the conditioning effort moving while still working on our bodyweight gymnastics strength. We have the dumbbell snatch from the hang to ensure a fast cycle rate as well as limit pulling from the floor after yesterday.
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• Points of Performance & Coaching Cues
Wall Balls: Elbows should stay in front of the body and hip crease needs to pass below parallel. Focus on a good dynamic drive with tension out of the hole as we release the ball.
Strict Handstand Push-ups: Create a solid stable tripod with an active shoulder, then move into extension through a strong press and firm lockout at the elbow and flexing the core.
Single Arm Dumbbell Hang Snatches: Keep the torso upright and dumbbell close. Pull fast with a high elbow position, then move into a quick punch overhead with a firm lockout.
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• Scaling Considerations
Wall Balls: Scale to light dumbbell thrusters, goblet squats, or air squats as the primary subs for the day. If the knees are an issue we can scale to a box squat to wall ball to keep the movement pattern and allow for less stress on the knees.
Handstand Push-ups: We want to have some tools in our tool box for the handstand push-up. The box pike handstand push-up is definitely our favorite option, but only if the athlete can do it correctly and maintain the proper pressing form. Dual dumbbell strict press is never a bad option and helps those that feel like going inverted will be an issue.
Echo Bike Calories: Sub a 600 m run for the Echo Bike or 60/48 Bike Erg calories.
Push-ups: Band assisted push-ups is the scale of choice today to allow for more consistency in position on the push-up.
Metcon: "The Upside Down"
For time:
50 Wall Balls, 20/14 lbs
20 Strict Handstand Push-ups
55/42 Bike Calories
20 Strict Handstand Push-ups
50 Alternating Dumbbell Hang Snatches, 50/35 lbs
-- Rest 5 mins --
50 Wall Balls, 20/14 lbs
20 Push-ups
55/42 Bike Calories
20 Push-ups
50 Alternating Dumbbell Hang Snatches, 50/35 lbs
Time domain: 8-12 mins per part (21-29 mins total)
Time cap: 30 mins (total)
Accessories:
4 rounds of:
15 Plate Front Raises, 25/15 lbs
10 L/10 R Plate Around-the-Worlds, 25/15 lbs
Max effort Overhead Plate Hold, 25/15 lbs
Rest 1:30