WOD: Tuesday 230905

Eyes up Stacy, the ground ain’t going nowhere.

• Coaching Notes

Today, we are starting off with our Strict Pull-up progression. The goal here is to increase the unbroken rep sets by about 1 rep on each set for the 8 sets. If we find ourselves in between two numbers like 5 and 4 we can do half the sets as 5 and half the sets as 4. This builds in a steady progression and a great way to build out max unbroken strict pull-ups. We will then be moving into some skill work and talking through handstand walk progressions. My favorite are always the ones that involve friends. We can utilize a PVC pipe and do partner handstand walk progressions as a good practice for the day. The other alternatives are wall facing handstand shoulder taps, or handstand walks to the wall as opposed to freely out on the floor. We like to use high skill movements to challenge our athletes and push them to learn new skills. If not in our environment, when?

The workout will be a 20 min AMRAP filled with steady state work and movements that should create a good cyclical paced feel. The only hiccup should be the handstand walks and we can utilize wall walks or shoulder taps to keep things moving and paced appropriately.

gymnastics strength:

8 rounds for reps of:

1 set at 35% of max Strict Pull-ups

Rest as minimally to complete the sets unbroken.

Time cap: 12 mins

metcon: "On Loop"

Complete as many rounds as possible in 20 mins of:

100 Double Unders

Row, 500/425 m

10 L/10 R Kettlebell Hang Snatches, 53/35 lbs

Handstand Walk, 50 ft

accessories:

For quality, 4 rounds of:

Top Pull-up Hold, 12 secs

Pull-up Eccentric, 4 secs

Active Hang, 25 secs

-- then --

4 rounds of:

10 L/10 R Single Arm Dumbbell Rows, pick load

10 Maltese Raises, pick load