WOD: Wednesday 230823

• Coaching Notes

We are starting off the day with a fun little strength superset here, developing our Back Rack Reverse Lunge strength coupling that Handstand Hold strength work. The nice part about today is that it allows athletes to either practice Freestanding Handstand Holds or work a strength progression against a wall that will allow them to practice shapes and an active shoulder position.

We will then move into the main conditioning piece which is centered around midline endurance. The grouping of GHD Sit-ups and Wall Balls packs a punch for the hip flexors and lower abdominals while the double unders will focus on keeping posture as these muscle groups start to fatigue. The goal today is to find scaling modifications that allow for quick short sets within each round and minimal rest between movements.

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• Points of Performance, Coaching Cues, & Scaling Modifications

-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.

-Wall Balls: Elbows should stay in front of the body and hip crease needs to pass below parallel. Focus on a good dynamic drive with tension out of the hole as we release the ball. Let's first move to reduce the weight, then secondly reduce the height of the target, and thirdly we can move to light thrusters.

-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.

strength :

1x [ 10 L/10 R Back Rack Reverse Lunges ]

1x [ 8 L/8 R Back Rack Reverse Lunges ]

1x [ 6 L/6 R Back Rack Reverse Lunges ]

Rest 2 mins between sets.

1x10 L/10 R at 65% 10RM

1x8 L/8 R at 70% 10RM

2x6 L/6 R at 75% 10RM

metcon: "Trampoline"

3 rounds for time of:

25 GHD Sit-ups

25 Wall Balls, 20/14 lbs

75 Double Unders

Goal: 11-15 mins

Time cap: 15 mins

accessories:

4 rounds for quality of:

Copenhagen Plank, L 18 secs/R 18 secs

Side Ring Plank, L 15 secs/R 15 secs

15 Ring Hamstring Curls