WOD: Thursday 240215

It is hard to see Ramsay’s face, but she tells me all of the time how much she loves wall walks so she is for sure having a good time here.

• Coaching Notes

We have a little more of a strength biased session here today as we are starting off with the Bench Press building to a 5 Rep max today and then moving into a sprint couplet of Heavy Deadlifts and Strict Handstand Push-Ups. Our expectation here is that the strict variant and increased loads on the Deadlift will slow things down a bit even though we are moving from 45 reps per movement down to 36 reps per movement. Be sure to ensure that athletes understand the loading expectations and skill modifications for the Deadlifts and Handstand Push-Ups. Movement modifications for anyone with low back discomfort would be to move to a Sumo Deadlift or Hex Bar Deadlift as the primary modification. Next we would move athletes to pull off blocks in order to shorten the range of motion. This allows us to keep developing the hinge pattern and posterior chain. Please spend some time talking through optimal positions for the Box Piked Handstand Push-Ups for any athletes that need to modify the Strict Handstand Push-Up. We would rather see that today, or even move to a riser before adjusting to a Kipping Handstand Push-Up.

strength:

Every 3 mins for 15 mins:

5 Bench Press, pick load

Start @ 70% and increase to a 5 Rep Max.

metcon: "Bulky Diane"

15-12-9 reps, for time of:

Strict Handstand Push-up

Deadlift, 315/205 lbs

Time Domain: 4:00-7:00 minutes / Sets

Time Cap: 10:00 minutes

Accessories:

4 rounds for quality of:

15 Ring Hamstring Curls Weighted

Plank Hold, pick load, 1 min

Single Arm Suitcase Carry, pick load, L 100 ft/R 100 ft