WOD: Friday 220225

My face when looking at the Open workout each week.

• Workout Primer

For quality:

6 Alternating Dumbbell Snatches

6 Kip Swings

3 L/3 R Alternating Overhead Lunges

6 Alternating Dumbbell Snatches

6 Knee-to-elbows or Alternating Toes-to-bars

3 L/3 R Alternating Overhead Lunges

6 Alternating Dumbbell Snatches

6 Toes-to-bars

Single Arm Dumbbell Overhead Walking Lunge, 50 ft

-We just want athletes to get a feel for this one and practice the movements they are going to hit before tackling the 16 min AMRAP.

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• Points of Performance & Coaching Cues

-Toes-to-bars: Active shoulder position with quality arch to hollow position and both feet touching the bar at the same time.

-Alternating Dumbbell Snatches: Keep the dumbbell close to the body and make sure to keep an upright torso in our set-up position. Ideally we want to transition the dumbbell on the way to the floor as it will help to create better tension when moving into the next rep.

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• Scaling Considerations

-Alternating Dumbbell Snatches: Reduce the loading first, then move to Russian kettlebell swing in order to keep the stimulus for the workout.

-Toes-to-bars: First we would go to alternating toe to bar, then to knee-to-elbows, then strict knee raises, then finally v-ups or sit-ups on the floor.

-Single Arm Dumbbell Overhead Lunges: Adjust to bodyweight lunges or step-ups to reduce issues on the lower back or knees.

Strength: Deadlift:

Deadlift : 3x2 at 90% 1RM

Deadlift 3x2 at 90% 1RM

Rest 3 mins between sets.

“Goodfellas”

16min AMRAP:

20 Alternating Dumbbell Snatches, 50/35 lbs or Kettlebell Swings 53/35

10 Toes-to-bars

Single Arm Dumbbell Overhead Walking Lunge, 50/35 lbs, 100 ft or Walking Lunges

15 Toes-to-bars

20 Alternating Dumbbell Snatches, 50/35 lbs

20 Toes-to-bars Single Arm Dumbbell Overhead Walking Lunge, 50/35 lbs, 100 ft

25 Toes-to-bars

20 Alternating Dumbbell Snatches, 50/35 lbs

30 Toes-to-bars

Single Arm Dumbbell Overhead Walking Lunge, 50/35 lbs, 100 ft

35 Toes-to-bars ...

Continue adding 5 Toes-to-bar reps each round until time expires.

Accessories

4 rounds for quality of:

Side Plank, L 40 secs/R 40 secs

Supine Grip Ring Plank, 40 secs

Double Kettlebell Wall Sit, pick load, 30 secs