WOD: Saturday 220827

Have a good weekend folks!

• Daily Focus

We are moving away from our regularly scheduled Hero WODs on Saturday in order to have some time to practice a little skill work on the rope climb today as well as develop some more functional capacity in the handstand push-up and wall walk. The goal today is to really work as a team and find who will be the best to start each AMRAP in order to maximize the amount of time on the wall at the end.

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• Points of Performance, Coaching Cues, & Scaling Modifications

Run: Pull off the ground and keep the chest tall with a neutral spine. Create tension by pulling your pelvis under your torso and work to keep a quick cadence.

-Run Machine Subs:

400 m =

30/24 Row/Ski Erg/Bike Erg Calories

25/18 Echo Bike Calories

27/22 Assault Bike Calorie

40/32 Airdyne Calories

Kipping Handstand Push-ups: Create a solid stable tripod with an active shoulder, then move into extension through the kip and flex the butt to keep the hips off the wall.

-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.

Wall Walks: Move with straight arms and work to maintain a strong midline by tucking the pelvis, while pressing the chest through the arms as we move to the wall.

-Scale: The focus here is stability on the hands and through the midline. We can sub in a box wall walk or just not go as high up the wall and as inverted in the wall walk.

Gymnastics:

Every 1 min for 8 mins do:

2 Rope Climbs

MetCon: ""Tony Montana"

Teams of 3- 3 rounds, 5 mins each, for max reps of:

20 Handstand Push-ups

Run, 400 m

Max reps in remaining time Wall Walks

Rest 3 mins between each round.

Accessories:

3 rounds for quality of:

10 L/10 R Standing Banded Psoas Marches

10 L/10 R Side Lying Dumbbell External Rotations, pick load

10 Weighted Prone W-Y Raises, pick load