WOD: Thursday 240418

You’re gonna need a really big whiteboard for today.

• Coaching Notes

Today is one of those high skill gymnastics-centric days with the focus on skill development and a little bit more of a grindy style workout with the emphasis on maintaining unbroken sets throughout the workout. We understand that spacing and the rope climbs will be an issue for some gyms here, so look at the large class option to allow for a little better flow if it looks like there will be too much waiting around for space or ropes today. The goal would be to start everyone on a different station to allow for shared KB’s, Ropes, and space out on the floor to move for both the Carry and the Handstand Walks. Spend some time today prepping athletes and talking through progressions prior to the workout. Find good scales that allow for consistent movement and a pace of 2:00 minutes or less / round.

Gymnastics:

For quality:

Handstand Walk Drill

Rope Climb Practice

Metcon: "The Overlook"

For time: 2 rounds of:

1 Rope Climb, 15 ft

Handstand Walk, 5 m

7/5 Strict Pull-ups

Kettlebell Front Rack + Overhead Carry, 53/35 lbs, 15 m

-- then --

Rest 1 min

-- then --

2 rounds of:

1 Rope Climb, 15 ft

Handstand Walk, 5 m

7/5 Strict Pull-ups

Kettlebell Front Rack + Overhead Carry, 53/35 lbs, 15 m

-- then --

Rest 1 min

-- then --

2 rounds of:

1 Rope Climb, 15 ft

Handstand Walk, 5 m

7/5 Strict Pull-ups

Kettlebell Front Rack + Overhead Carry, 53/35 lbs, 15 m

-- then --

Rest 1 min

-- then --

2 rounds of:

1 Rope Climb, 15 ft

Handstand Walk, 5 m

7/5 Strict Pull-ups

Kettlebell Front Rack + Overhead Carry, 53/35 lbs, 15 m

-- then --

Rest 1 min

-- then --

2 rounds of:

1 Rope Climb, 15 ft

Handstand Walk, 5 m

7/5 Strict Pull-ups

Kettlebell Front Rack + Overhead Carry, 53/35 lbs, 15 m

Time Domain: 19:00-24:00 (Including rest time)

Time Cap: 27 minutes

Accessories:

4 rounds for quality of:

8 Dumbbell Cuban Rotations, pick load

8 L/8 R Side Plank Banded Rows

12 Banded Hollow Lat Pull Downs