WOD: Thursday 240215

• Teaching Notes

We’ve got a little bit extra of a power biased session right here at present as we’re beginning off with the Bench Press constructing to a 5 Rep max at present after which shifting right into a dash couplet of Heavy Deadlifts and Strict Handstand Push-Ups. Our expectation right here is that the strict variant and elevated hundreds on the Deadlift will sluggish issues down a bit despite the fact that we’re shifting from 45 reps per motion all the way down to 36 reps per motion. Remember to be certain that athletes perceive the loading expectations and ability modifications for the Deadlifts and Handstand Push-Ups. Motion modifications for anybody with low again discomfort can be to maneuver to a Sumo Deadlift or Hex Bar Deadlift as the first modification. Subsequent we might transfer athletes to tug off blocks with the intention to shorten the vary of movement. This permits us to maintain growing the hinge sample and posterior chain. Please spend a while speaking by way of optimum positions for the Field Piked Handstand Push-Ups for any athletes that want to change the Strict Handstand Push-Up. We’d relatively see that at present, and even transfer to a riser earlier than adjusting to a Kipping Handstand Push-Up.

power:

Each 3 minutes for 15 minutes:

5 Bench Press, decide load

Begin @ 70% and improve to a 5 Rep Max.

metcon: “Cumbersome Diane”

15-12-9 reps, for time of:

Strict Handstand Push-up

Deadlift, 315/205 lbs

Time Area: 4:00-7:00 minutes / Units

Time Cap: 10:00 minutes

Equipment:

4 rounds for high quality of:

15 Ring Hamstring Curls Weighted

Plank Maintain, decide load, 1 min

Single Arm Suitcase Carry, decide load, L 100 ft/R 100 ft