WOD: Wednesday 230621

It’s just body weight. How bad could 40mins be?

• Daily Focus

We are hitting a 40 min EMOM today, which will challenge everyone's grit and stamina. The challenge here is to find a steady state pace that feels very moderate at the beginning, because this will build intensity throughout the workout as the body becomes fatigued and some of the bodyweight muscular endurance movements start to slow down. As coaches, we want to hit a quick, thoughtful warm-up in order to make sure we can set athletes up in their stations and get them rolling. For the handstand push-ups today, just choose an option that athletes know they have rather than going through progressions here today, as today is not about getting into full teaching mode on this one. It is about developing more handstand push-ups for those that have them and developing strength for those that don’t.

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• Points of Performance, Coaching Cues, & Scaling Modifications

-Kipping 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. 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.

-V-ups: Lie on your back and extend your arms behind your head. Keep your feet together and toes pointed.Keep your legs straight and lift them up as you simultaneously raise your upper body off the floor. Keep your core tight as you reach for your toes with your hands in one motion. If needed, scale to tuck-ups or AbMat sit-ups.

-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.

-Machines: Sub 9/7 calorie Ski Erg or a 100 m run for any machine.

-Double Unders: Eyes forward and down with gaze out 4 ft in front of you. Keep the hands at the pockets and focus on flicking the wrist twice to create the double under. Scale to 40 secs double under practice or 75 single unders.

metcon: “Blazing Saddles”

Every 1 min for 40 mins, alternating between:

Min 1: 1x [ 12/10 Bike Calories + 10 Air Squats ]

Min 2: 20 V-ups

Min 3: 1x [ 9/7 Row Calories + 9/7 Handstand Push-ups ]

Min 4: 50 Double Unders

Accessories:

4 rounds for quality of:

Forearm Plank Hold, 1 min

10 Seated Dumbbell Arnold Press, pick load

12 Prone Reverse Flies, pick load

Hollow Hold, 30 secs