WOD: Monday 220321

Can always count on Shannon smiling her way through even the toughest of workouts.

• Points of Performance & Coaching Cues

-Single Arm Alternating Devil Press: Chest must touch the ground, jump feet close to hands, swing dumbbell in between legs, and use hips to extend dumbbell overhead with an aggressive punch.

-Toes-to-bars: Similar to the rings here, where we are looking for that tight kip glide while keeping the lats active through the swing.

⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯

• Scaling Considerations

-Single Arm Alternating Devil Press: We can break up the movement and sub burpees + single arm dumbbell snatches today in order to minimize strain in lower back.

-Toes-to-bars: Lets scale to alternating toes-to-bars, then knees-to-elbows, then strict knee raises, and finally move to v-ups or sit-ups if we need an option that is not on the rig.

-Run Machine Subs: 500/425 m Row or Ski Erg, 1000/900 m Bike Erg, 30/22 Echo Bike calories.

Strength: Shoulder Press

Shoulder Press 1x12 at 55% 1RM

Shoulder Press 1x10 at 60% 1RM

Shoulder Press 1x8 at 65% 1RM

Complete sets every 2:30

“Sabretooth”

For time:

10 Alternating Single Arm Devil Press, 50/35 lbs

Run, 400 m

10 Toes-to-bars

10 Alternating Single Arm Devil Press, 50/35 lbs

Run, 400 m

15 Toes-to-bars

10 Alternating Single Arm Devil Press, 50/35 lbs

Run, 400 m

20 Toes-to-bars

Goal time domain: 9-12 mins

Time cap: 15 mins

Accessories

3 rounds for quality of:

8 L/8 R Single Arm Dumbbell Rows, pick load

8 Cuban Press, pick load

Single Arm Ring Plank, L 20 secs/R 20 secs