WOD: Tuesday 220809
Another picture perfect example of a wall ball by none other than Coach T.
• Daily Focus
Today we are retesting the gymnastics benchmark test for this cycle with 50 strict handstand push-ups for time. We have a time to beat and this should allow us to build in some strategy here on how to break up sets. For the EMOM capacity test, we should have a good idea of how to tackle this one given the previous test and some of the EMOMs we have hit lately. A good goal would be to just add 2-3 reps to each station and see if you can hang on. There are a total of 5 rounds, so if you add 2 reps to each you have added on 40 reps to your total score which is huge.
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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-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. 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 Retest:
50 Strict Handstand Push-ups
Time cap: 10 mins
MetCon: "The Thin Red Line"
5 rounds, 1 min per station, for max reps of:
Row Calorie
Burpee
Bike Calorie
Wall Ball, 20/14 lbs
Rotate immediately to the next station every 1 min, the clock does not stop or reset between stations.
Accessories:
For quality: 4 rounds of:
6 Strict Pull-ups
10 Deficit Parallette Push-ups
-- then --
3 rounds of:
15 Feet Elevated Ring Rows
Ring Support Hold, 20 secs