WOD: Wednesday 230531

• Daily Focus

Today we are going to start things off by working through some gymnastic skill work with some handstand walk skills and drills and then working out way into a specific handstand walk piece to build some volume and capacity. After that we will move into an EMOM that will work on midline capacity and conditioning as well as gymnastic overhead pressing strength. The goal today on the rower is to really increase the pace to an all out sprint by the final round. It should turn into a real challenge to complete the rower in the time.

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• Gymnastics Skill Progression

For quality:

3 Perfect Deliberate Wall Walks

1 Wall Walk + 20 Shoulder Taps

-- then --

-Practice lateral walks along the wall (wall facing)

-Kick up to wall then move hands closer to wall

-Kick up further away from wall and walk to wall

-5 ft walks to wall

-Practice partner handstand walks out on floor

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• Points of Performance, Coaching Cues, & Scaling Modifications

-Strict Handstand Push-ups: Create a solid stable tripod with an active shoulder, then move into extension through a strong press and firm lockout at the elbow and flexing the core. 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.

-GHD Sit-ups: Work to initiate the sit-up with the hamstrings and fire the hip flexors to create a dynamic sit-up and then relax into the next sit-up to allow the spine to extend more freely. Weighted sit-ups, v-ups, or tuck-ups would be ideal scale.

-Row Calories: Get the rower moving quickly and then work on a steady state long stroke. Focus on leg drive through the first half of the pull, then work on the body and arms staying connected through the finish.

gymnastics:

Every 1:30 for 7:30 do:

Handstand Walk, 100 ft

metcon: "Prank Sinatra"

Every 1 min for 16 mins, alternating between:

8 Strict Handstand Push-ups

16 GHD Sit-ups

*Row Calories

Rest 1 min

*Round 1: 14/12 Row Calories

*Round 2: 17/14 Row Calories

*Round 3: 20/16 Row Calories

*Round 4: 23/18 Row Calories

Accessories:

5 rounds for quality of:

8 Chest Supported Trap-3 Raises, pick load

8 Cuban Rotations, pick load

10 Hollow Body Weighted Maltese Raises, pick load