WOD: Tuesday 240514
Sticking your tongue out makes handstand push ups easier. It’s science.
• Coaching Notes
We are hitting our Back Squat progression today starting at 75% for sets of 4 and combining with high stick jump overs which are meant to be done to a high jump with the goal of progressing each round. We should have athletes start with some initial jumps over 20 inches, then progressively build to a height that they feel confident about hitting for each jump. We are only doing 2 at a time with the thought of hitting each jump to max height with a little 10 second break between jumps.
We will want to make sure that athletes are well primed and warm today for the Back Squats and jumps so hit the progressive warm-up with the goal to just loosen up range of motion and activate the body to prepare for the day. After we have warm-up athletes up and built to 75% on the bar we will be tackling 4 Back Squats at 75% followed by those 2 High Stick jump overs. The goal for most athletes will be to build to around 85% on the bar.
After the Back Squats we will work athletes into a challenging triplet, that feels maybe a little bit more like a couplet with the Wall Walk + Wall Facing Handstand Push-Up + High Box Jump Combo. We are looking for proficiency and smooth efforts on the Wall Walk, then looking to really have athletes maintain their core positions on the Wall Facing Handstand Push-Ups, then moving out to the Box where we should be more than primed to tackle some challenging Box Jumps at a height of 30/24’’. Scaling mods today will be to adjust the box height, and move further away from the wall for the Wall Walks and Wall Facing Handstand Push-Ups. Other mods will consist of using the box for both our Wall Walks and Wall Facing Handstand Push-Ups which serves as a great way to easily adapt the workout for the entire class.
strength:
Every 3 mins for 15 mins do
4 Back Squats, 75%-85%
2 High Stick Jump Overs, pick height
metcon: "Balancing Act"
As many reps as possible in 8 mins of:
1 Wall Walk
5 Wall Facing Handstand Push-ups
10 Box Jumps, 30/24 in
2 Wall Walks
5 Wall Facing Handstand Push-ups
10 Box Jumps, 30/24 in
3 Wall Walks
5 Wall Facing Handstand Push-ups\
10 Box Jumps, 30/24 in ....
Continue adding 1 Wall Walk rep each round until time expires.
Accessories:
3 rounds for quality of:
10 Dumbbell Bench Press, pick load
10 Glute Bridge Dumbbell Pull Overs, pick load
10 L/10 R Single Leg Barbell Hip Thrusts, pick load