WOD: Saturday 220507

What a good looking group of dodgeball rapscallions.

• Points of Performance & Coaching Cues

-Handstand Walks: More straight arm strength work here and working on the body line and pressing through the floor as we move.

-GHD Sit-ups: Work to initiate the sit-up with the hamstrings and fire the hip flexors to create a dynamic sit-up and then relax into the next sit-up to allow the spine to extend more freely.

-Single Arm Hang Clean & Press: Keep the kettlebell close to the body, pull high and roll the kettlebell to the front rack position, then press over head with a firm dip and drive.

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• Scaling Considerations

-Handstand Walk: The go-tos today is a partner handstand walk, handstand walk-to-wall, shoulder taps, or wall walks.

-Single Arm Kettlebell Clean & Press: The first sub would be to move to a single arm dumbbell clean and press as that is a lot easier for athletes to manage. Then if needed we can cut out the press if athletes are having issues pressing overhead. If that still irritates the shoulder then move to a Russian kettlebell swing as that would be the next best alternative.

-GHD Sit-ups: Sub for weighted sit-ups, v-ups, alternating v-ups or AbMat sit-ups.

"The Real Caesar's Palace"

Teams of 2 - 8 rounds for time, alternating full rounds, of:

7 L/7 R Single Arm Kettlebell Hang Clean & Press, 53/35 lbs

15 GHD Sit-ups

Handstand Walk, 30 ft

Accessories:

For quality, 4 rounds of:

8 Barbell Z Press, pick load

GHD Side Plank Pallof Press Hold, L 20 secs/R 20 secs

-- then --

3 rounds of:

7 Top Half Banded Tricep Extensions

7 Bottom Half Banded Tricep Extensions

7 Full Rep Banded Tricep Extensions