WOD: Tuesday 240730

Is it zen or just trying not to hurl while do GHDs?

• Coaching Notes

Gymnastics skills are on the table today and we are getting inverted. The focus will be on the Handstand Hold to start, finding some drills or progressions we can practice for the 5:00 or just accumulating time Freestanding for those that are efficient or against the wall for those that need the time accumulated in perfect positions. We will then move into a midline and upper focused session here with the GHD Sit-Up + Run + Handstand Walk. This has shdes of the style of workouts we see at the Games with a heavy emphasis on midline stability before moving into Handstand Walking, which is the reason for the style of work here. A note that the time domain here may be a bit tight and that is okay, we are looking for limited rest and repeatable efforts.

gymnastics

5:00 AMRAP

-Freestanding Handstand Hold

Score = Time

or

Score = Reps (1sec = 1 Rep)

Scale: Wall Facing Handstand Hold

metcon: "Midline Run"

Every 3:00 x 5 Sets

15 GHD Sit-Ups

200m Run

25ft (7.5m) Handstand Walk*

*Increase Handstand Walk by 5ft (1.5m) Each Set

accessories:

For Quality:

4 Big Sets

10 Dual Dumbbell Chest Flies, Moderate Load

20 Barbell Strict Press, Light and Fast

:30 Straight Arm Weighted Plank