WOD: Tuesday 210831
Spending some time upside down during class today. Staver is doing a good job showing us how it is done.
WHITEBOARD BRIEF
- Coaching Notes:
Today, is all about that gymnastics work and we are going to be really working on developing our ability in the handstand walk by working into a 10:00 EMOM where we are trying to hit a solid attempt at either an unbroken hsw or walking out, quick break and then walking right back. We can scale to wall walks, partner hsw, shoulder taps, etc. Whatever we can do to develop the handstand walk today is the way we want to go.
For the conditioning piece, we are just working on a consistent effort here with manageable rests. That run is there to provide enough time to rest the shoulders, but keep athletes moving today.
Scaling Mods:
Scaling today should be centered around having athletes get inverted if possible, so wall walks or shoulder taps are prefered. For the conditioning piece, because we went upside down already we can get into db z presses, tall kneeling db press, or push-ups. For toe to bar, k2e, hanging knee raises or v-ups are great options.
Gymnastics
10:00 EMOM
5m-15m (15-50ft) Handstand Walk
-or 1-3 Wall Walks
Trainwreck
12:00 AMRAP
200m Run
12 Toe to Bar
9 Strict HSPU
Accessories - Shoulders
5 sets - Superset fashion
6-8 Seated Z Presses @light to moderate weight
Round 1,3 and 5 complete:
30 Banded Pull aparts
Round 2,4 and 6 complete:
30 Banded Tricep Extensions
Coaches Notes