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WOD #1098 Tuesday, January 9th, 2018 IT’S IN THE DETAILS

9
Jan

WOD #1098 Tuesday, January 9th, 2018 IT’S IN THE DETAILS

JANUARY 9TH, 2018 THE DAY

WARMUP
Instructor led

ACCESSORY WORK
6 Min. EMOM
Odd: 40 Sec Handstand hold
Even: 5 One Arm DB OHS (Use band on rig for assist, If no DB-use PVC)

TAKEAWAYS FOR HS HOLD
1) Builds cores strength
2) Forces you to stabilize your muscles (abs, obliques, shoulders, spine, mid and upper back, lats, arms)
3) Isometric exercise which creates static tension (You get stronger without the shortening or tightening of muscles)
4) Hands underneath shoulders, fingers pointing out, arms locked out
5) Watch for arching stomach (Pull stomach in more)

TAKEAWAYS FOR DB OHS
1) Ideal is complete control in full depth squat with DB Positioned directly above head
2) The further away DB is from your center the more energy used and difficult it becomes
3) Most demand is thoracic spine mobility with overhead position and ankle mobility being important
4) Ankle is most problematic, leaning forward means huge demand on OH position and more than likely you will lose rep
5) Control, Control, Control

METCON 1/918
0-10 Min. (3 RFT)
200M Row
20 DB Thrusters (35/20)
10-20 Min. (3 RFT)
100M Run
25 KB SDLHP (7053)
20-25 Min. (For tIme)
25 DB Burpee Over Box (35/20) (Holding DB in hands as you burpee and go over box)
*WORK FOR YOUR REST
*ALL SCORES MATTER, All three on board, final goes on zen

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