WOD: Tuesday 231219

I mean if you keep looking this happy being upside down, then I’m gonna keep putting handstands in.

• Coaching Notes

Today, we are starting things off with our 3RM Push Press. A good goal today would be to finish at or around 90% of your 1 rep max. We want to make sure athletes are primed by starting off with a warm-up that emphasizes hip extension and a strong lockout overhead. Once we move through the Push Press, we have some high skill movements with the Ring Muscle-Up, GHD Sit-Up and Handstand Push-Up. The goal today is not to go through full progressions here for these, but to provide the optimal scaling modifications to maintain the stimulus of the day. We would ideally like to see a more strength bias scale for the movements today in order to lay down foundational strength to develop the skills on a day when we have more time and longer to go through progressions.

strength:

Every 2 mins for 12 mins.

3 Push Press, pick load

Starting @ 70% of 1RM and building towards a new 3RM Push Press.

metcon: "Left Out To Dry"

Every 1 min for 16 mins, alternating between:

15/12 Row Calories

5 Ring Muscle-ups

15 GHD Sit-ups

12 Handstand Push-ups

Goal: 30-45 seconds / Movement

Primary Objective: Completing each working set within 45 seconds

Secondary Objective: Maintaining unbroken reps throughout the entire 4 round EMOM

accessories:

Every 1 min for 15 mins, alternating between:

10 Strict Knees-to-elbows

GHD Side Plank Hold, L 20 secs/R 20 secs

Mountain Climber, 50 secs

10 Banded RNT Overhead Press

Rest 1 min