WOD: Tuesday 220802

What’s our predictions for the Games winners? My bet is on Tia and Medeiros.

• Daily Focus

Today’s focus is on the upper body and tapping into some strength, strength endurance and muscular stamina. We will be starting off the day with the same style variation for the deload week on our strict press as we hit yesterday on the back squat. We will then move into an EMOM that is centered around strength endurance and tapping into some different movements we haven’t hit lately. This will help to tighten things up for the body and keep the intensity lower on a deload week.

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• Points of Performance, Coaching Cues, & Scaling Modifications

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.

-Scale: We want to have some tools in our tool box for the handstand push-up. The box pike handstand push-up is definitely our favorite option, but only if the athlete can do it correctly and maintain the proper pressing form. Dual dumbbell strict press is never a bad option and helps those that feel like going inverted will be an issue.

Burpee Pull-ups: Stay under the bar and ideally we have a bar 6 inches above reach and we can jump into the pull-up. Keep a cadence and rhythm here today.

-Scale: Burpee Jumping Pull-ups

Strict Knee-to-elbows: Jump up to the bar, engage lats and then focus on pressing the bar away and driving the knees to the elbows. We really want to challenge athletes to drive to elbows and not arm pits as this requires much more core and lat engagement.

-Scale: Strict Knee Raises or Floor Tuck-ups

Push-up Renegade Rows: Push-up chest to the deck then reach extension and row right, push-up chest to deck then reach extension and row left. Each rep is counted on every row. So, you have done two reps after rowing L, then R.

-Scale: No Push-up Renegade Rows (and/or lighten the load)

Strength: Strict Press

Every 2 mins:

Strict Press 1x2 at 80% 1RM

Strict Press 1x2 at 80% 1RM

Strict Press 1x5 at 75% 1RM

Strict Press 1x8 at 65% 1RM

MetCon: "Caddyshack"

Every 1 min for 12 mins, alternating between:

7 Strict Deficit Handstand Push-ups, 3/1.5 in

8 Burpee Pull-ups

10 Strict Knees-to-elbows

10 Dumbbell Push-up + Renegade Rows, 50/35 lbs

Accessories:

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

Alternating V-up

Plate Russian Twist, pick load

Hollow Rock

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