WOD: Saturday 220122

I had the same expression on my face when I was putting this workout together too Tim.

• Points of Performance & Coaching Cues

-Dumbbell Push Press: We are looking for a solid overhead position with the biceps covering the ears and the sternum locked down to create a quality braced body position at extension.

-GHD Sit-ups: These sit-ups should be initiated through the hamstrings and not the hip flexors. Hip flexors will get worked today, but the movement should be initiated through the posterior chain.

-Overhead Walking Lunges: as with the push press, we are looking for a strong lockout overhead and the sternum locked down as we lunge.

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• Scaling Considerations

-Today, the biggest focus for scaling will be adjusting the dumbbell weights for the push press and the overhead walking lunges.

-We can move to weighted sit-ups for GHD sit-ups or move to AbMat sit-ups to allow us to keep with a similar stimulus while minimizing excessive flexion and extension.

-Handstand Push-ups: We can scale our handstand push-ups today by going to a box pike handstand push-up or dumbbell strict press or z press.

"Enemies by Monday"

Teams of 2 - for time:

40 Bike Calories

40 Dumbbell Push Press, 50/35 lbs

40 GHD Sit-ups

Single Arm Dumbbell Overhead Lunge, 50/35 lbs, 200 ft

60 Bike Calories

60 Dumbbell Push Press, 50/35 lbs

60 GHD Sit-ups

Single Arm Dumbbell Overhead Lunge, 50/35 lbs, 200 ft

40 Bike Calories

40 Dumbbell Push Press, 50/35 lbs

40 GHD Sit-ups Single Arm Dumbbell Overhead Lunge, 50/35 lbs, 200 ft

Accessories

For quality: 3 rounds of:

Reverse Sled Drag, pick load, 100 ft

Crossover Sled Drag, pick load, 200 ft

-- then --

5 rounds of: Sled Push, pick load, 100 ft

Yoke Carry, pick load, 100 ft