WOD: Friday 220916
We gotta get the dynamic duo of Erin and Terri back together again one of these days. Missing out on some mid-day entertainment from you two.
• Daily Focus
Today, the focus is on speed and power for the upper body. We are starting off with a push press EMOM that is very similar to last weeks back squat EMOM, so that should give your athletes an idea and gauge for how to tackle this piece. We will then move into the dumbbell complex that works as an escalating ladder so that we start with just one rep of each movement and then gradually build longer and longer sets in the complex. See how long you can hang on during this one and you are sure to get a good full body pump.
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• Points of Performance, Coaching Cues, & Scaling Modifications
Push Press: Work on the vertical dip and drive. Dip through the heels and press through the entire foot as we drive the bar overhead. Finish over midline with strong lockout overhead.
-Scale: Sub a strict press or single arm dumbbell strict press in order to limit overextension of the spine.
Dumbbell Deficit Push-ups: You should be a moving plank and initiate the rep through the shoulders and not the elbows. The hands will be placed on the dumbbells and the chest must come through the dumbbells and touch the floor and on each every rep.
-Scale: Adjust to traditional push-ups, elevated push-ups, or band assisted push-ups
Dumbbell Burpee Deadlifts: Like the dumbbell push-up, you will have your hands on the dumbbells and then the chest must come through the dumbbells and touch the floor. We will then jump feet inside or outside of the dumbbells to a standing position before coming back down for another rep.
-Scale: Scale to traditional burpees, lighten the load, or do a no push-up burpee deadlift.
Strength: Push Press, 12min EMOM
Push Press 1x5 at 60% 1RM
Push Press 1x5 at 60% 1RM
Push Press 1x5 at 60% 1RM
Push Press 1x5 at 60% 1RM
Push Press 1x5 at 60% 1RM
Push Press 1x5 at 60% 1RM
Push Press 1x3 at 70% 1RM
Push Press 1x3 at 70% 1RM
Push Press 1x3 at 70% 1RM
Push Press 1x3 at 70% 1RM
Push Press 1x3 at 70% 1RM
Push Press 1x3 at 70% 1RM
Rest as needed between sets.
MetCon: "Strong Side"
As many reps as possible in 7 mins of:
1 Dumbbell Deficit Push-up
1 Double Dumbbell Burpee Deadlift, 50/35 lbs
1 Double Dumbbell Hang Muscle Snatch, 50/35 lbs
1 Double Dumbbell Thruster, 50/35 lbs
2 Dumbbell Deficit Push-ups
2 Double Dumbbell Burpee Deadlifts, 50/35 lbs
2 Double Dumbbell Hang Muscle Snatches, 50/35 lbs
2 Double Dumbbell Thrusters, 50/35 lbs
3 Dumbbell Deficit Push-ups
3 Double Dumbbell Burpee Deadlifts, 50/35 lbs
3 Double Double Dumbbell Hang Muscle Snatches, 50/35 lbs
3 Double Dumbbell Thrusters, 50/35 lbs ...
Continue adding 1 rep each round to each movement until time expires.
Accessories:
5 rounds for max reps of:
10 Ring Bicep Curls
10 Ring Tricep Extensions
Max rep Plate Steering Wheels, pick load, 30 secs