WOD: Saturday 230401

Smile through the pain. Have a great weekend folks!

• Daily Focus

The goal today is a little functional bodybuilding with some cardio, a little pump, and some carries. The goal is to get partners working together and having to communicate through this one as the rep ranges dictate that the split of work will be varied round to round. It’s not an ideal split down the center which should make things a little more interesting as we move through this workout.

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• Points of Performance, Coaching Cues, & Scaling Modifications

Bench Press: Engage the lats and mid back by focusing on breaking the bar and pulling the bar down to you. The bench press should be initiated through the shoulders and mid back and rather than just focusing on the chest/pecs being the primary mover. Substitute a floor press, dumbbell bench press, or tall kneeling double landmine press, in order to work on a horizontal pressing motion that is more adaptable for those with shoulder mobility issues.

Echo Bike Calories:

18/13 Assault Bike Calories or 18/15 Row Calories

Farmers Carry: Belly tight, kettlebells at the sides and chest tall. Reduce the loads if necessary in order to keep sets unbroken.

metcon: "Harry & Lloyd"

With a partner, complete as many rounds as possible in 20 mins of:

20 Bench Press, 135/95 lbs

18/13 Assault Bike

Kettlebell Farmers Carry, 70/53 lbs, 100 ft

Goal: ~10 rounds

Work can be split and partitioned any way that you would like.

Accessories:

5 rounds for quality of:

10 L/10 R Side Plank Hip Drops

10 Dumbbell Hex Press, pick load

12 Dumbbell Skull Crushers, pick load