WOD: Tuesday 220628
Arce, make sure you do all 18 T2B today. Don’t stop at 15 and let Staver beat you again.
• Daily Focus
We are focusing on gymnastics strength development with our handstand push-up progressions here. The goal is to hit a big set of handstand push-ups with the idea of trying to keep to within 2-3 sets before tackling an overhead carry with the focus on developing more muscular stamina. We will then move into a fun little workout with the goal of quick transitions between movements and managing breaks in the movements themselves. We are expecting quick sets across today.
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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.
Push Jerks: Go from a power clean right into the first Jerk, dip underneath punch with a firm lockout then stand to extension before letting the barbell fall directly back to the front rack as you dip to punch right into the next jerk. Continue this cycle for the duration of the reps.
Toes-to-bars: Similar to the rings here, where we are looking for that tight kip glide while keeping the lats active through the swing.
Devil Press: Chest must touch the floor. Dumbbell can go between the legs (suggested) or go on the outside of the legs as we bring the dumbbells through extension to overhead.
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• Scaling Considerations
Handstand Push-ups: 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.
Push Jerks: Sub out push press, strict press, dumbbell strict press, or dumbbell push press for the movement today depending on the athlete and the type of positions they are in.
Toes-to-bars: Lets scale to alternating toes-to-bars, then knees-to-elbows, then strict knee raises, and finally move to v-ups or sit-ups if we need an option that is not on the rig.
Devil Press: We can scale to a traditional burpee + dual dumbbell hang snatch or even a kettlebell swing to mitigate excess strain on the lower back.
Gymnastics Strength:
3 rounds for quality of:
25 Strict Handstand Push-ups
Double Kettlebell Overhead Carry, 53/35 lbs, 50 ft
Rest 2 mins
Time cap: 10 mins
Metcon: “Scissorhands“
3 rounds for time of:
36 Double Unders
18 Toes-to-bars
36 Double Unders
12 Push Jerks, 135/95 lbs
36 Double Unders
6 Devil Press, 50/35 lbs
Time domain: 10-15 mins
Time cap: 15 mins
Accessories:
4 rounds for quality of:
10 Banded Strict Chest-to-bar Pull-ups
GHD Supine Hold, 20 secs
10 L/10 R Single Arm Incline Dumbbell Bench Press, pick load