WOD: Thursday 230223

Dang Jess, save some intensity for the Open.

• Daily Focus

We are honing in on some fun handstand walk skill progressions today as well as tackling some work for speed and volume in the workout. We are combining the work on handstand stamina with midline interference as well as aerobic stamina in our conditioning piece. The handstand walk should be done as sets of 25 ft (7 m) unbroken segments as the goal for most athletes. We also are dictating that we want the v-ups to be done unbroken to get a bigger dose effect on the abs before tackling some shuttle runs. Our 4th min is meant as active recovery so that we are moving for the entire duration of the 20 mins. The style and layout should allow for easy class management today as we want to start athletes on different stations so the shuttle runs and handstand walks don’t create a bottleneck and interference for athletes.

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• Gymnastic Skills & Drills

For quality:

Handstand Walk Play Time, 10-15 mins:

-Wall Walk + Wall Facing Shoulder Taps

-Wall Supported Handstand Weight Shifts

-Handstand Walks-to-Wall

-Partner Assisted Handstand Walk

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• Points of Performance, Coaching Cues, & Scaling Modifications

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

-Scale: Handstand walks-to-wall, lateral handstand walks along-the-wall, or wall walk + shoulder taps.

Shuttle Run: Stay low and touch the tape line with the opposite hand on each rep to keep from spinning in circles.

-Scale: Sub standing Bike Erg or running single unders.

metcon: "The Strip"

Every 1 min for 20 mins, alternating between:

Max distance Handstand Walk

20 V-ups max rep

Shuttle Runs, 25 ft

Machine Calories, 1 min

Accessories:

3 rounds for quality of:

Forearm Plank Hold, 1:10

Copenhagen Plank, L 18 secs/R 18 secs

Star Plank Hold, L 18 secs/R 18 secs