WOD: Thursday 230928

• Coaching Notes

Think of today as a little playtime to work through some different gymnastics skills and drills as we move into the more focused conditioning effort. Building in some Handstand Walk play time in one form or another will get athletes and coaches engaged in the day. We have a multitude of scaling options and suggestions that we can continue to work through during the time period for work. We have put this on a clock to keep the class moving in the right direction and will prime them up leading into the second part of today which is the conditioning piece of Wall Walks, Rowing, Toes-to-bars, and Alternating DB Snatch. For our higher level competitors we will continue the Handstand Walk theme and work Handstand Walks instead of Wall Walks. The focus for this piece is shoulder and midline stamina conditioning.

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• Points of Performance, Coaching Cues, & Scaling Modifications

-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. 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.

-Calorie Row: Focus on leg drive through the first half of the pull, then work on the body and arms staying connected through the finish. The chain should stay in a straight chain path throughout the entire drive phase as we finish hard at the sternum. Finishing higher or lower on the body is not ideal and should be worked to be avoided. If needed, scale the row to calorie ski erg or assault bike. If we move to an echo drop the calories by 10%.

-Toes-to-bars: We are focused on maintaining an active shoulder position as we move through the hollow position to the arched position. Focus to press away from the bar to create space that will allow for compression of the midline and the toes to come to the bar. We should look to keep the dynamic positions today when scaling, so moving to an alternating toe to bar or kipping knee to elbow / knee to chest would be ideal in order to maintain fluid dynamics. The next scale would be to move to a strict knee raise or knee to elbow, specifically for those with shoulder or back issues.

-Alternating Dumbbell Hang Snatch: Keep the DB close to the body on the way up as well as on the way down. Switching either above your head or on the way down. Focus on a high elbow position and firm punch / lockout to finish. We can lower the weight or go to a Russian style kettlebell swing.

Gymnastics Skill Work:

Every 2:00 minutes, 5 sets

:30 seconds of Working Time Accumulating

Rest the remainder of the 2:00 minutes before getting back into the next set

Competitor

The Square Handstand Walk

Level 3:

Freestanding Handstand Plate Walks

Level 2 and Masters 55+

Handstand Plate Walks (Wall Supported)

Level 1:

Box Plate Walks

metcon: "Domino"

4 rounds, 3 mins each, for max reps of:

3 Wall Walks

15/12 Row Calories

2 Wall Walks

15 Toes-to-bars

1 Wall Walk

Max reps in remaining time Alternating Dumbbell Hang Snatches, 50/35 lbs

Rest 1 min between each round.

accessories:

4 rounds for quality of:

Single Arm Overhead Carry, pick load, L 50 ft/R 50 ft

20 Alternating V-ups

Paloff Hold, L 30 secs/R 30 secs