WOD: Monday 230109

Happy Monday Mary!

Workout Notes:

• Daily Focus

We are starting off the day with a little superset of two gymnastics components to work on both strength and skill. We can create multiple scaling mods for the wall facing handstand push-up, but for many this is a great skill to bring in because we can just move athletes farther off the wall to create a less inverted press allowing them to be more successful and build up the movement. We are combining this with the tuck front lever to focus on midline stability and control through positions. We will then get into a fun couplet of double unders + wall balls. The focus is mainly on wall ball conditioning as this is a death by style workout with increasing reps. If athletes get to the 10th round, this will be an AMRAP of wall balls rather than moving onto the 11th round.

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• Points of Performance, Coaching Cues, & Scaling Modifications

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.

-Scale: Let's first reduce the weight, second reduce the height of the target, and third we can move to a light goblet squat or air squats. If someone has knee issues, then sub out light dumbbell push press or strict press.

Double Unders: Eyes forward and down with gaze out 4 ft in front of you. Keep the hands at the pockets and focus on flicking the wrist twice to create the double under.

-Scale: 60 single unders today for 40 dubs.

Wall Facing Handstand Push-ups: Keep the belly tight and maintain a hollow to neutral midline position as we press through the ground and drive the chest through the shoulders. Hands should be within 8 inches of the wall for the movement to be considered Rx'd.

-Scale: Seated dual dumbbell strict press or box pike handstand push-ups.

Tuck Front Lever: Pull your shins up to the bar and then lower to where the body is at a parallel position to the floor with knees tucked to chest. Engage the lats and belly to stay tight for the entire prescribed duration.

-Scale: Low ring tuck front lever or hollow body hold.

gymnastic Strength:

Every 2 mins for 10 mins do:

max rep Wall Facing Handstand Push-ups

Tuck Front Lever, 15 secs

metcon: "The Saint"

Round 1-9:

Every 1:30 (work until completion or failure) of:

40 Double Unders

10-12-14-16-18-20-22-24-26 Wall Balls, 20/14 lbs

-- then --

Round 10:

As many reps as possible in 1:30 of:

Wall Balls, 20/14 lbs

Accessories:

4 rounds for quality of:

10 L/10 R Bulgarian Split Squats, pick load

10 L/10 R Single Arm Z Press, pick load

15 Tall Kneeling Banded Straight Arm Lat Pull Downs