WOD: Saturday 211106

No fair Josh! You’ve clearly had a head start to No Shave November.

Coaching Notes:

We are starting off with a fun little partner warm-up here with the PRVN med ball warm-up. Grab a fun partner and get it going! Then, the focus here today is on working in that range of 1:1 work to rest ratio. We are expecting big sets on the wall balls and could see our better athletes tackling 50 + 50, then going into the deadlifts, this weight should be at 60% or less of our 1RM deadlift. For top athletes it is closer to 40-50% of 1RM so we could see quick sets of 10-15 here to get through the work quickly. We will then hit handstand push-ups with the goal of hitting 25 + 25 for our better athletes and more beginner athletes to the handstand push-up should be doing alternating sets of 5-10 reps at a time. This is a pure work capacity workout that will test each athlete's ability to recover between sets.

Coaching Cues:

-Wall Balls: breath out as you throw the ball and breath in as the ball comes back to you. Then brace and go into next wall ball.

-Deadlifts: think about pressing the ground away rather than just standing as you flex your belly and keep the bar close.

-Handstand pushups: Keep tension on the descent and don’t rest on your head.

Scaling Considerations:

The big things to focus on today is on making sure loading is correct on the deadlift and then limiting the range of motion by going either to a hex bar or lifting off blocks. For the handstand pushups, let's utilize the box handstand pushup, tall kneeling db press, or z-press. For wall balls we can reduce loads or go to air squats and just nix the ball all together.

"The Battle Training"

Teams of 2 - complete as many rounds as possible in 22 mins of:

100 Wall Balls, 20/14 lbs

75 Deadlifts, 225/155 lbs

50 Handstand Push-ups

Accessories

For quality:

Wall Handstand Hold, 2 mins

100 Banded Good Mornings

75 Barbell Z Press, pick load

50 Ring Hamstring Curls