WOD: Tuesday 211116

Diane, you’ve been crushing it since coming back to the gym. Keep up all of your hard work!

Coaching Notes:

The goal today is to start getting some work on our pistols and touch on them with enough volume to allow us to get the work in without overloading them and crushing the hips and knees today as this is the first time that we have seen them in a while. The strict handstand pushups should be done in sets of 5 or more. Pistols should be done relatively smoothly and the Alt DB Snatch today should be a challenge, but due to the lower rep range here it should be manageable. We should be able to give athletes ample time to warm-up and get ready for the pistols in the workout today as well as go over specific modifications for the handstand push-ups.

Scaling Considerations:

We have multiple scaling considerations today when looking through the workout. We are going to need to really hone in what will get athletes into the best position for the pistol today. Please watch over the video and go through the various modifications. We can definitely find one that challenges each athlete while also progressing them towards the goal of getting their first pistol. For the DB Snatch we can move towards a hang position and adjust loads. For the handstand push-up let's move towards a box handstand pushup or pike handstand pushup as the ideal modification. Anyone with knee issues should sub out the pistol today, but can work on a single leg romanian deadlift or the step-up variation, but slow things down and limit the volume to just work on strength and glute engagement.

"You Play to Win the Game"

6 rounds, 3 mins each, for max reps of:

10 Strict Handstand Push-ups

12 Alternating Pistols

10 Alternating Dumbbell Snatches, 70/50 lbs

max reps in remaining time Machine Calories

Accessories

1x [ 6 Weighted GHD Sit-ups + 12 GHD Sit-ups ], pick load

10 Alternating Double Kettlebell Front Rack Box Step-ups, pick load, 24/20 in

Single Arm Bottoms-up Kettlebell Waiters Walk, pick load, L 50 ft/R 50 ft