WOD: Monday 230227

Just a beautiful squat you got there Mrs. Salt * chef’s kiss *.

• Daily Focus

We are starting off the week right with the back squat before tackling a fun little challenge of a workout that puts some emphasis on a challenging row pace before moving into a quality triplet of handstand push-ups, dumbbell power cleans, and double unders. The goal today is to have a well rounded day with some more emphasis on strength at the front end while still tackling some movements and combos that should bring the heart rate up a bit. For those competitors in your gyms going to Quarters, this will be a good test to work through a combination we have seen before.

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• Points of Performance, Coaching Cues, & Scaling Modifications

Rowing: Initiate the rower as legs, then body, then arms. The biggest focus we want to see is a straight chain path and constant tension throughout the movement. There should be no wobble in the chain.

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.

-Scale: 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.

Dumbbell Hang Power Cleans: Start with the dumbbells at the sides with the chest standing tall. Give a quarter squat like you are about to do a box jump, then extend, keeping the dumbbells close with high elbows before pulling underneath the dumbbells in a quarter squat landing position. We then want to focus on hip extension, a jump and then land with 2 heads of the dumbbells landing on the shoulders with elbows in front of the dumbbells.

-Scale: This movement is a simple movement and can really work for anyone, so just lighten the load and focus on form and body coordination.

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.

strength: Back Squat

Back Squat 1x3, using heaviest weight for the set

Back Squat 2x3, using same weight per set

Establish a 3RM in 12 mins. -- then -- Complete 2x3 at 90% 3RM.

Metcon: "Delta"

For time:

Row, 1000 m

-- then --

4 rounds of:

10 Strict Handstand Push-ups

10 Dumbbell Hang Power Cleans, 50/35 lbs

50 Double Unders

Time domain: 9-12 mins

Time cap: 14 mins

Accessories:

4 rounds of:

5 L/5 R Kettlebell Front Rack Bulgarian Split Squats, pick load

Weighted GHD Supine Hold, pick load, 15 secs

Max effort Wall Sit Hold