WOD: Thursday 240425

• Coaching Notes

We have a fun little style of a workout today with two couplets done in a chipper style format, however the total volume remains similar to that of something like “Fran” or “Dian” where we keep the total reps lower in order to allow for intensity to be the driver of the day. The 3:00 minute rest period is meant to allow for just enough time to recover, adjust loads and get into Part B of the workout. For class management purposes you can start athletes on different stations to save space out on the floor and on the all, noting that everyone should still have their own barbell. It’s more the boxes and wall space we are considering with this one.

If you start athletes on different stations, those with more proficient handstand push-ups should start on the Shoulder to Overhead and Box Jump first in order to allow those athletes to be more challenged in that domain.

For the strength/ weightlifting portion of the workout today we will be working from the floor and developing our strict press capacity as well as our stability overhead with a pause of 10 seconds. The goal today will be to ensure a stable and neutral midline as hyperextension of the lumbar spine will be of prime importance today.

weightlifting:

Every 1:30 for 9 mins.

1x [ 1 Power Clean + 3 Strict Press ], pick load

metcon: "Honda"

For time:

15 Strict Handstand Push-ups

45 Power Cleans, 95/65 lbs

15 Strict Handstand Push-ups

-- then --

Rest 3 mins

-- then --

15 Box Jumps, 30/24 in

30 Shoulder-to-Overheads, 115/75 lbs

15 Box Jumps, 30/24 in

Time Domain: 4:00-6:00 / Couplet, 11:00-15:00

Time Cap: 17:00 Running Time

Accessories part a:

Wall Handstand Hold 5x 30 secs

Rest as needed between sets.

accessories Part b:

6 rounds for quality of:

6 Glute Ham Raises

Sorenson Hold, 24 secs