WOD: Tuesday 220329

Such focus and poise during your double under fun Ramsay. Great effort during the Open!

• Points of Performance & Coaching Cues

-Front Foot Elevated Split Squats: The foot should be placed on a 2-3 inch plate and the athlete should be in a stance that roughly mimics a walking lunge or the split jerk. We will descend under control, lightly tap the knee to the ground and then accelerate back up to the start.

-Devil Press: Chest must touch the floor. Dumbbells can go between the legs (suggested) or go on the outside of the legs as we bring the dumbbells through extension to overhead.

-Strict Handstand Push-ups: Create a solid stable tripod with an active shoulder, then move into extension through a strong press and firm lockout at the elbow and flexing the core.

-Single Dumbbell Box Step Overs: Work on staying close to the box while bracing the midline. This is a good time to practice form and stay smooth on the box step overs. Work to hold the dumbbell at the side or on the shoulder and see what is the most effective for each athlete.

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• Scaling Considerations

-Devil Press: Scale to a burpee + double dumbbell hang muscle snatch to limit issues on the lower back.

-Strict Handstand Push-ups: Here are some variations and progressions that we can utilize as great scaling mods.

-Single Dumbbell Box Step Overs: Sub for step-ups, reduce the load, or just go to bodyweight.

Strength:

Every 2 mins for 10 mins:

1x [ 8 L/8 R Back Rack Front Foot Elevated Split Squats ], pick load

"The Tempest"

AMRAP 12 mins:

4 Devil Press, 50/35 lbs

7 Strict Handstand Push-ups

12 Single Dumbbell Box Step Overs, 50/35 lbs, 24/20 in

48 Double Unders

Goal: ~4 rounds

Accessories:

3 rounds for max reps of:

max rep Strict Pull-ups

12 Bent Over Barbell Rows, pick load

8 Strict Press, 65% 1RM