WOD: Monday 240304

Back rack, front rack. Basically the same thing.

• 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