WOD: Tuesday 211012

Glad to have you back at the gym Ramsey. Two weeks away was too long.

Coaching Notes:

Today, the focus is all on gymnastics work. Prior to the WOD we want to spend some quality time on Handstand Walks and modifications. Let athletes practice and test themselves out a bit here as they get ready for the workout. Then spend a little time talking over specifics for the toe to bar and testing out loads for the front rack lunges.

This workout has a heavy emphasis on bracing and stamina. Pace from the get go and really work on maintaining through quick short sets throughout. If you are very proficient in the toe to bar and handstand walk then now is the time to test out those big sets and see what you can do.

Scaling:

We can easily make this workout a solid manageable workout for the beginner athlete. We need to just lower the volume a bit on the row, then work into wall walks or even inchworm pushups if they are feeling intimidated about going inverted. We would like to see bracing and lat engagement so hanging knee raises in here for toe to bar is the best modification, but can go to floor for v-ups.

V for Vendetta

For Time:

1000/800m Row

50ft Handstand Walk

25 Toe to Bar

100ft Dual KB Front Rack Walking Lunges 53/35#, 24/16kg

25 Toe to Bar

100ft Dual KB Front Rack Walking Lunges 53/35#, 24/16kg

25 Toe to Bar

50ft Handstand Walk

1000/800m Row

Time Cap = 25min

Accessories

4 Sets, For Quality

1:00 Plank Hold

50ft/50ft SA KB OH Carry

10/10 Paloff Press