WOD: Tuesday 220614

Introducing newer member Ethan to the Sanctify Family. If you see him in class, please be sure to say hello and make him feel welcomed. Welcome to the party pal!

• Daily Focus

Today we are hitting the gymnastics benchmark test for this cycle with 50 Strict Handstand Push-ups for time. This is a challenging muscular endurance component for our gymnastics piece and will help us dial in where our capacity is at this moment with our handstand pushups. For the EMOM Capacity Test, this will have a feel similar to Fight Gone Bad with a little more emphasis on pacing and consistency as we have eliminated any scheduled rest minute and placed the emphasis on the athlete to pace accordingly.

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• Points of Performance & Coaching Cues

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.

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.

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.

Bike Calories: Get the bike up and running fast for the first 15 secs, then settle into a pace. Work to stay straight and steady on the bike and not wobble back and forth.

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• Scaling Considerations

Strict Handstand Push-up: 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. Today we want to go to traditional push-ups for 50 reps if the overhead movement is feeling good.

Wall Balls: We can lower the weight, go to air squats, or work on a light dumbbell thruster or goblet squat variation to help keep athletes moving smooth throughout the workout.

Burpees: This movement can create issues for athletes with low back pain or issues, so moving this to a push-up to box + jump can limit the excessive flexion and extension on the spine.

Gymnastics

Eccentric Deficit Handstand Push-up, pick height : 5x5

5x3-5 reps Complete on a 10 min running clock.

Rest as needed to hit quality reps.

Metcon: "School Ties"

For 4 cycles: AMRAP in 2:30 of:

8 Toes-to-bars

4 L/4 R Single Arm Dumbbell Hang Clean & Jerks, 50/35 lbs

24 Double Unders

Rest 45 secs between each cycle.

For each cycle continue the AMRAP.

Accessories:

4 rounds for quality of:

10 Deficit Parallette Push-ups

Ring Support Hold, 20 secs

Hollow Hold, 30 secs