WOD: Thursday 240509

Try and make sure you’re as happy as Erin is rowing today!

• Coaching Notes

We have a fun 20:00 minute EMOM today with a triplet of Handstand Walks, Calories on the Rower, and Alternating Dumbbell Snatches. The focus today will be to work on Handstand Walk progressions and skills to help athletes get better at the Handstand Walk prior to starting the workout, then picking a progression that allows for consistent movement and pushing that heart rate up a bit in the workout. This could be a progression to Wall Walks, Wall Facing Handstand Shoulder Taps, or attempting 5ft (1.5m) out on the floor at a time. The goal today is to keep an even effort across all movements, so focus to keep moving in all minutes even though on the Row and Dumbbell Snatch, you can get more reps done. We have made the standard 1m (3ft) to equal 1 rep today to try to even things out in terms of the most bang for your buck in this workout. This means that if you get 60ft completed, that will be 20 reps for the Handstand Walk minute.

metcon: "Walk This Way"

5 rounds, 1 min per station, for max reps of:

Handstand Walk, 3 ft

Row Calorie

Alternating Dumbbell Snatch, 50/35 lbs

Rest 1 min

Rotate immediately to the next station every 1 min, the clock does not stop or reset between stations.

Accessories:

3 rounds for quality of:

Tall Kneeling Kettlebell Overhead Hold, pick load, 20 secs

Paloff Press Isometric Hold, L 30 secs/R 30 secs

Suitcase March, pick load, L 100 ft/ R 100 ft