WOD: Wednesday 241030

• Coaching Notes

Today is all about the gymnastics conditioning work and having some time for a little fun and coaching getting athletes on their hands. We don’t want to overdo it as we have Handstand Push-Ups in the workout, but this will be a great day to add in some extra skill work and fun to the mix and allow coaches to build out progressions and coach a little more as they get into things today. We will move from the Handstand Walk work into the conditioning workout that has a little bit of an interval “Helen” style feel today with the goal of completing each working set in under 4:00 minutes. Plan to talk through Handstand Push-Up modifications and kipping technique work for the Pull-Up. We may have time to lightly touch on butterfly pull-ups so spend the time if you feel you can work on some good key points for athletes.

gymnastics:

Go Every 1 min:

Handstand Walk: 8x 25 ft

metcon: "Kitana"

4 rounds, each round for time, of:

Run, 400 m

21 Pull-ups

12 Handstand Push-ups

Go every 5 mins.

accessories:

4 rounds for quality of:

10 L/10 R Single Arm Dumbbell Bent Over Rows, pick load

12 Reverse Barbell Curls, pick load

12 Ring Push-ups