WOD: Tuesday 240130

I suppose that’s one way to do double unders Coach T…

• Coaching Notes

Part 1: Freestanding Handstand Hold Skill Practice

We'll kick things off with skill acquisition and playtime for the Freestanding Handstand Hold. Dedicate ample time to work on specific skill practice, focusing on balance and control. Then, move into a 7-minute skill segment where athletes will accumulate time within each 1-minute interval, followed by mandatory rest periods between sets.

Part 2: Pyramid Chipper

Next, we'll transition into a classic pyramid chipper workout designed to enhance midline conditioning and aerobic stamina. We've included a movement from a past competition, the Burpees to a High Target, and have specified an exact height on the wall for uniformity. You can mark the 9ft or 8ft point on the wall for athletes to touch during the 25 burpees per set. This movement will elevate heart rates and fatigue the midline before proceeding to 50 abmat sit-ups. Afterward, athletes will tackle a few wall walks, 100 double unders, and then work their way back down the chipper.

Today's workout promises to challenge athletes in various ways. It's essential to ensure that athletes choose the right volume for the day and make any necessary scaling modifications to achieve the intended stimulus.

Encourage athletes to give their all, stay focused on their form, and embrace the challenge that awaits in this dynamic session.

gymnastics:

4 rounds for quality of:

Freestanding Handstand Hold, 1 min

Rest 1 min

metcon: "Wrong Way"

For time:

25 Burpee-to-Targets, 9/8 ft

50 AbMat Sit-ups

10 Wall Walks

100 Double Unders

10 Wall Walks

50 AbMat Sit-ups

25 Burpee-to-Targets, 9/8 ft

Accessories:

4 rounds for quality of:

10 Supine Leg Raises

Side Plank, L 30 secs/R 30 secs

10 Ring V-Outs