WOD: Monday 231120
Only have to remember two movements for today, so you know the workout will be easy peasy.
• Coaching Notes
Today, we are tackling some overhead pressing strength with our Push Press progression before moving into a challenging Anaerobic couplet with Devils Press and Calories on the Air Bike. The goal with this one is to complete one full round of the 10-8-6-4-2 and get back to the round of 10s before the 8:00 minute is up. This is at the exact time domain that really challenges pacing as it is a touch longer than a full sprint, but shorter than a workout that you would normally want to pace out. The big focus today is on our vertical dip and drive with the bar finishing over midline in the Push Press and finding a load for the Devils Press that can stay moving and unbroken without falling off too much on the bike.
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• Points of Performance, Coaching Cues, & Scaling Modifications
-Devils Press: Chest must touch the floor. DB’s can go between the legs (suggested) or go on the outside of the legs as we bring the DB’s through extension to overhead. Scale to traditional Burpees, then Dual DB Muscle Snatch. If the reps are 10 Reps this would be 10 Burpees then 10 Dual DB Muscle Snatch.
-Calorie Echo Bike: Work to keep the body moving forward rather than side to side. Focus on the push/pull with the arms and pressing down through the legs.
strength:
Complete sets every 2:30 mins.
Push Press 1x7 at 75% 1RM
Push Press 1x7 at 75% 1RM
Push Press 1x5 at 80% 1RM
Push Press 1x5 at 80% 1RM
metcon: "Fresh Out of the Oven"
As many reps as possible in 8 mins of:
10 Devil Press, 50/35 lbs
12/9 Bike Calories
8 Devil Press, 50/35 lbs
12/9 Bike Calories
6 Devil Press, 50/35 lbs
12/9 Bike Calories
4 Devil Press, 50/35 lbs
12/9 Bike Calories
2 Devil Press, 50/35 lbs
12/9 Bike Calories
10 Devil Press, 50/35 lbs
12/9 Bike Calories
8 Devil Press, 50/35 lbs
12/9 Bike Calories
6 Devil Press, 50/35 lbs
12/9 Bike Calories
Primary Objective: Complete the round of 2 Devils Press + 10/7 Calorie Echo Bike
Secondary Objective: Complete each bike in under 45 seconds
accessories:
4 rounds for quality of:
8 Close Grip Bench Press, pick load
Rest 30 secs
8 Rolling Tricep Extensions, pick load
Rest 30 secs
Ring Support Hold, 15 secs