WOD: Monday 240304
• Coaching Notes
Today, we are getting after two parter that should really flow well together. Moving from the Hang Squat Clean, right into the teaching of the Back Rack Reverse lunge and picking some key target points to go through for scaling modifications for both the Strict Handstand Push-Ups and Toe to Bar. Ideally what we want to do with the general warm-up is make sure we are just tackling movement patterns that we will be targeting in the warm-up to provide specific barbell prep and some work centered around getting to the correct scaling modification for Strict Handstand Push-Ups. Please target a movement that athletes can get somewhere in the range of 5-10 reps on each set. This means a lot of athletes going to a box pike handstand push-ups, or having their head on risers, and for some even going to a deficit strict handstand push-up to increase the challenge if they are a real ninja.
Weightlifting + Gymnastics
5 rounds, 1 min per station, for max reps of:
Hang Squat Clean, pick load
Set 1: 5 Reps @ 65-70%
Set 2: 4 Reps @ 70-75%
Set 3: 3 Reps @ 75-80%
Set 4: 2 Reps @ 80-85%
Set 5: 1 Rep @ 85-90%
Handstand Push-up- sub max
Rotate immediately to the next station every 1 min, the clock does not stop or reset between stations.
metcon: "Round Trip"
For time:
30 Toes-to-bars
20 Back Rack Reverse Lunges, 135/95 lbs
20 Toes-to-bars
20 Back Rack Reverse Lunges, 135/95 lbs
10 Toes-to-bars
Time Domain: 5:00-10:00 minutes
Time Cap: 12:00 minutes
Accessories:
4 rounds for quality of:
15 Dumbbell Bench Press, pick load
15 Bent Over Reverse Flies, pick load
15 Barbell Hip Thrusts, pick load Side
Star Plank Hold, L 15 secs/R 15 secs