WOD: Friday 231215

• Coaching Notes

Today, we're dedicating some time to Thruster-specific strength work, setting the stage for upcoming Push Press and Front Squat 3RMs next week. The Thruster, often limited by the overhead press, provides valuable insights for athletes aiming at their Push Press goals while also priming the legs for the demanding 3RM later next week. We'll carry the focus on the vertical drive into the workout, featuring Wall Facing Handstand Push-Ups paired with High Box Jumps. In this couplet, the priority is more on using it as an accessory piece for the day—aiming for quality reps without the need to push the pace excessively.

weightlifting:

Every 2 mins for 12 mins.

3 Thrusters, Starting at 60% 1RM.

metcon: "Hopscotch"

As many reps as possible in 8 mins of:

2 Wall Facing Handstand Push-ups

2 Box Jumps, 30/24 in

4 Wall Facing Handstand Push-ups

4 Box Jumps, 30/24 in

6 Wall Facing Handstand Push-ups

6 Box Jumps, 30/24 in ...

Continue adding 2 reps each round to each movement until time expires.

Goal: Get into the round of 10+10

Primary Objective: Positions in the Wall Facing Handstand Push-Up

Secondary Objective: Completing the round of 10+10 Reps. This will get us through 30 reps of each movement

accessories:

4 rounds for quality of:

9 Reverse Nordic Curls

12 Weighted Seated Calf Raises, pick load

15 Prone PVC Pipe Press