WOD: Wednesday 211110

Kari, you kind of seem like a big deal. Glad to have you at the gym!

Coaching Notes

The focus here today is really working on spending time working on developing better stamina on our high level gymnastics movements. We have put in chest to bar pull-ups with the handstand walk and combined these with GHD Sit-ups and the Bike. By doing this we are challenging breathing and bracing to create a little extra challenge here. We want athletes to find an option for both the chest to bar and handstand walk that allows them to work on something that allows them to be successful and challenged at the same time.

Scaling Considerations

We have written out a whole host of different modifications for the workout today as this is a high skill gymnastics day. We are looking for quality today on all the movements as always, so find modifications that limit pain and improve strength and/or skill.

When scaling the pull-up, consider shoulder limits and possibly go to ring rows or even bent rows to get better mid-trap and lat engagement. For the GHD sit-ups, these can create a lot of back discomfort so going to hollow rocks, v-ups, or even the classic crunch or dead-bug is a solid go ot. For our handstand walks, we can go to wall walks or feet pike on box and hand walks to box.

Technique/Skill Work:

Handstand Walk Skill Work:

• Wall Walk + Shoulder Taps

• Lateral Walk Along the Wall

• Handstand Walk to Wall

• Partner Handstand Walk

Chest-to-bar Pull-up Skill Work:

• See today's video brief. Working on developing quality kip swing first, then talking about better retraction of shoulder blades, and going over scaling modifications.

"Kind of a Big Deal"

4 rounds, 1 min per station, for max reps/distance of:

Chest-to-bar Pull-up

Handstand Walk

GHD Sit-up

Bike Calorie

Rest 1 min

Rotate immediately to the next station every 1 min, the clock does not stop or reset between stations.

Accessories

4 rounds for quality of:

15 Tall Kneeling Band Lat Pull Downs

Tall Kneeling Double Kettlebell Overhead Hold, pick load, 30 secs

15 Supinated Bent Over Rows, pick load