WOD: Wednesday 210915

Jesc, you’ve been killin’ it in the gym lately. Keep up all your hard work!

WHITEBOARD BRIEF

Coaching Notes:

Today, we are hitting a little strength superset that will challenge loading, while also challenging the ability to recover between sets with a short amount of rest. Goal here is to start at 70% and increase to roughly 85%.

Then we get into a little skill conditioning with Thwomp where we have handstand walks in between russian kbs and box jump overs. The handstand walks should be done in minimal sets and you will want to push the pace on the box jump overs.

Scaling Mods:

Today, lets focus on finding a good scaling modification that allows for consistent progression of the handstand walk. This could be lateral hsw along the wall, handstand walks to the wall, shoulder taps, or wall walks.

Strength Superset

12:00 EMOM

min 1: 4 Deadlift, start @ 70% and increase to 4RM

min 2: 5 Push Press, start @ 70% increase to 5RM

Set 1,3,5,7,9,11 are Deadlift Weights

Set 2,4,6,8,10,12 are Push Press Weights

Thwomp

Every 3:00, 5 Sets

15 Russian KBS 70/53#, 32/24kg

10m Handstand Walk

15 Box Jump Overs 24/20''

Accessories

A) Accumulate 25 Eccentric Handstand Push-Ups

2 Count Pause at the Top

5 Count Lowering on Every Rep

*Can either kip back up to start or come down and kick back up for reps

B) Accumulate 2:00 Weighted Sorenson Hold