WOD: Thursday 230112

Jesc making sure that Coach Paul is not cheating on his wall walks.

Workout Notes:

• Daily Focus

We would like to allot some time today to have coaches spend time working on the skills and drills of the handstand walk. We know that athletes always learn best when given the time and opportunity to practice so get athletes to challenge themselves and try a new progression. Once we get through the skills and drills section we just want to ensure that athletes have and understanding for how long the workout should take and adjust their scaling recommendations accordingly.

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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.

Push-ups: Band assisted push-ups is the scale of choice today to allow for more consistency in position on the push-up.

Farmers Carry: Belly tight, kettlebells at the sides and chest tall.

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

-Scale: Handstand walk-to-wall, lateral handstand walks along-the-wall, or wall walk + shoulder taps (refer to skill video).

Dual Kettlebell Front Rack Carry: Work on a quality set-up and clean to the shoulders, then keep everything tight and engaged with a quality rack position and the knuckles touching at the collar bone.

Dual Kettlebell Overhead Carry: Press through the kettlebells and elevated the shoulder blades as we walk. Create a tight position through the midline and stay steady.

metcon: "The Salton Sea"

For time:

Run 1000 m

50/40 Push-ups

Kettlebell Farmers Carry, 53/35 lbs, 400 ft

Handstand Walk, 100 ft

Run 1000 m

40/32 Push-ups

Kettlebell Front Rack Carry, 53/35 lbs, 300 ft

Handstand Walk, 75 ft

Run, 1000 m

30/24 Push-ups

Kettlebell Overhead Carry, 53/35 lbs, 200 ft

Handstand Walk, 50 ft

Time cap: 35 mins

Accessories:

Every 3 mins for 9 mins do:

4 L/4 R Turkish Get-ups, pick load

12 Low Dumbbell Chest Flies, pick load

10x [ 1 JM Press + 1 Rollback Extension ], pick load