WOD: Monday 220829

I heard that y’all were begging for more wall walks and handstand walks. Don’t worry, I got y’all.

• Daily Focus

Today we are tackling an upper body pressing focused day. We will be starting things off with a 3RM strict press before heading into a little Elizabeth-style AMRAP with a handstand walk buy-in. The handstand walk buy-in should be short enough to allow about 2 mins on the AMRAP and the AMRAP is meant to be minimal in the rep range to allow for consistent movement for the rest of the time remaining with minimal rest between stations. There is 2 min rest between the rest stations to keep movement efficiency high and again limit resting during the 3 min AMRAPs.

*For spacing purposes on the handstand walk to AMRAP, you could start athletes on a 1 min delay so that you have floor space available for each round of athletes doing the handstand walk and then moving into the AMRAP. This could allow for sharing of rings as well as dumbbells. Subbing kettlebell squat cleans is always an option and having your high level athletes ring muscle-up into the dips is definitely a good way to scale up and safe space.

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• Points of Performance, Coaching Cues, & Scaling Modifications

Strict Press: Press through the entire foot as we drive the bar overhead. Finish over midline with strong lockout overhead. Focus on pinching the shoulder blades together and engaging the lats as we press. This is often a missed component in the press.

-Scale: For the press we can move to a single arm dumbbell strict press or a single arm landmine press for those that have issues with lifting a barbell overhead.

Handstand Walk: More straight arm strength work here and working on the body line and pressing through the floor as we move.

-Scale: Handstand walk to wall, lateral handstand walks along the wall, or wall walk + shoulder taps.

Ring Dips: Start on top of the rings with full lockout of the elbow and in a hollow body position. Descend with control until the rings are in the armpit, touching the chest, then press back out to the top of the range of motion by keeping the rings close and tight to the body to create a good support position.

-Scale: Light banded ring dips or ring push-ups are the next best option to create a great transfer to the traditional ring dip.

Dual Dumbbell Squat Cleans: For this variation we would like to see the dumbbells start inside the legs. This will create a better range of motion for athletes and more closely mimic the med ball clean. We like this because it will help to emphasize triple extension through the hip as well the set-up position we will see with a barbell because we can pull our chest up at the start position to mimic a dynamic start in the clean.

-Scale: First, lighten the load. Secondly, let’s scale to a hang dumbbell squat clean, then thirdly we can move to a dumbbell front squat and cut out the clean in order to limit dynamic loading through the lower back while still emphasizing a good quality front rack position and squat for the day.

Strength:

Every 2 mins for 12 mins.

3 Strict Press, pick load

Starting at 70% 1RM and increase to 3RM for the day.

MetCon: "Ricky Bobby”

For 3 cycles: In 3 mins do:

Handstand Walk, 50 ft

then in the remaining time:

AMRAP of:

5 Dumbbell Squat Cleans, 50/35 lbs

Ring Support Hold, 5 secs

5 Ring Dips

Rest 2 mins between each cycle.

For each cycle restart the AMRAP.

Accessories:

4 rounds of:

8 L/8 R Front Rack Box Step-ups, pick load

10/10/10 Prone YTWs, pick load

Max effort L-Sit