WOD: Saturday 211211

Nine companions. So be it. You shall be the fellowship of the ring.
Pippin: Great! Where are we going?

Points of Performance & Coaching Cues:

-Power Cleans: The workout should be quick touch and go reps for 3s to 6s for the first barbell, so work on keeping the chest tall and smooth to the floor. We want to see athletes with a quality rhythm and flow to these reps.

-Handstand Push-ups: We want to see tension through the midline and the shoulders as we lower to the floor. This will create a safer, more stable position to press from and help relieve the load on the neck and traps.

Scaling Considerations:

-Today, we need to work on scaling both the power cleans and handstand push-ups to create an optimal stimulus. In order to get the most skill transfer it would be ideal to go to the hang power clean, however we know some may not want to work with a barbell so going to a Russian KBS will be really helpful and effective for getting in a similar movement pattern.

-For the handstand push-ups we would like to really try to get athletes to focus on the inverted press, so working towards a box is the ideal standard today, however if needed we can go to a seated DB press.

“Fellowship”

Teams of 2, alternating full rounds - for time:

3-6-9-12-15-12-9-6-3 reps of:

Power Clean, 155/105 lbs

Handstand Push-up

-- then --

3-6-9-12-15-12-9-6-3 reps of:

Power Clean, 185/125 lbs

Handstand Push-up

Time domain: 15-20 mins

Time cap: 25 mins