WOD: Wednesday 221214

Big upper body pump day, so leave the sleeves at home.

• Daily Focus

We are getting into a 5RM push press retest today along with a fun little mix on a classic Hero WOD with “Carrying J.T.” The goal today is definitely to overload the press and create a challenge of interference between the gymnastics pressing movements. The farmers carry will give that a nice reprieve, however the forearms will feel the cumulative effect of those carries.

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• Points of Performance, Coaching Cues, & Scaling Modifications

Handstand Push-ups: Create a solid stable tripod with an active shoulder, then move into extension through the kip and flex the butt to keep the hips off the wall.

-Scale: We want to have some tools in our tool box for the handstand push-up. The box pike handstand push-up is definitely our favorite option, but only if the athlete can do it correctly and maintain the proper pressing form. Dual dumbbell strict press is never a bad option and helps those that feel like going inverted will be an issue.

Farmers Carry: Belly tight, kettlebells at the sides and chest tall. Goal is to go unbroken on each 100 ft segment.

Ring Dips: Start on top of the rings with full lockout of the elbow and in a hollow body position. Descend with control until the rings are in the armpit, touching the chest, then press back out to the top of the range of motion by keeping the rings close and tight to the body to create a good support position.

-Scale: Light banded ring dips or ring push-ups are the next best option to create a great transfer to the traditional ring dip.

Push-ups: Initiate with the shoulder and not the elbows. The body should be a moving plank position with the chest touching the ground without the belly hitting the ground.

-Scale: Band assisted push-ups is the scale of choice today to allow for more consistency in position on the push-up.

strength: 5rm Push Press

Take 10 mins to establish a 5RM.