WOD: Tuesday 230411
On Tuesdays, we do hanstands.
• Daily Focus
Today, we move our focus to a tempo push/pull gymnastics strength workout wit the strict pull-up and ring push-up. We will then hit a workout that is centered around muscular stamina and endurance with “Horton.” The goal today is to be able to complete the work in 3 mins or less to have at least 1 min min of farmers carry to finish off each AMRAP. Expect the forearms to get pumped out on this one!
⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯
• 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. 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.
Renegade Rows: Stay in a tall plank with hands on dumbbells, keep feet a little wider than shoulder width to create a good base. Row one dumbbell to the shoulder engaging the lats, then come back to center and row with the other arm. Each row is counted as one rep, so 2 reps are completed when you have rowed R, then L. Scale load, can move to plank shoulder taps as unloaded variation.
Double Unders: Eyes forward and down with gaze out 4 ft in front of you. Keep the hands at the pockets and focus on flicking the wrist twice to create the double under.
Farmers Carry: Belly tight, kettlebells at the sides and chest tall.
metcon: "Horton"
3 rounds, 4 mins each, for max distance of:
10 Strict Handstand Push-ups
20 Renegade Rows, 50/35 lbs
100 Double Unders
Max distance in remaining time Farmers Carry, 70/53 lbs
Rest 2 mins between each round.
Accessories:
3 rounds for quality of:
3 Skin-the-Cats
15 Dumbbell Chest Flies, pick load
15 Dumbbell Skull Crushers, pick load