WOD: Saturday 220702
Time to do nothing but marathon Stranger Things all weekend. Have a good one folks!
• Daily Focus
In the states we have the 4th of July coming up, so for a lot of affiliates they will celebrate on either the Saturday before/after the 4th or on the actual 4th. Today falls into that theme and the theme of our current cycle with another Hero WOD Saturday. I know a lot of you have really been enjoying these and some of you might be lamenting them a bit, but we do love a good challenge on a Saturday that allows for some teamwork or a solo grind of a session. The workout today is a great triplet that will allow athletes to split reps with a partner and complete as many rounds and reps as possible in the time period. We have some high box jumps in there today to really work on that drive through the hips. Coupling that with the heavier kettlebell swings will help create a more dynamic hip extension and allow us to really recruit those glutes.
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• Points of Performance & Coaching Cues
Pull-ups: Full extension at the bottom of each rep and chin over bar at the top of each rep. Focus on being rhythmic and relaxed throughout. These can be kipping, butterfly, or strict.
Box Jumps: These are high box jumps today, so really focus on getting tall and extending. Use your arms to help propel you up and on top of the box.
American Kettlebell Swings: We are looking for hip extension while maintaining midline. A lot of athletes tend to lose midline as we go to full extension on the kettlebell swing. The best cue here is to shorten the gap between your sternum and belly button.
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• Scaling Considerations
Pull-ups: We are looking for strict banded pull-ups or toenail spot pull-ups today as the primary sub.
Box Jumps: Lower the box to a traditional box jump, or go to squat jumps today as an alternative to the box jumps.
American Kettlebell Swings: Reduce the load as the first go to for scaling, then next we should change up the standard to a Russian kettlebell swing.
Metcon: TK
Complete as many rounds as possible in 20 mins of:
8 Strict Pull-ups
8 Box Jumps, 36/30 in
12 Kettlebell Swings, 2/1.5 pood (72/53)
U.S. Army Major Thomas E. Kennedy, 35, of West Point, New York, assigned to Headquarters and Headquarters Company, 4th Brigade Combat Team, 4th Infantry Division, based in Fort Carson, Colorado, died on August 8, 2012, of wounds suffered when an insurgent detonated a suicide vest in Kunar province, Afghanistan. He is survived by his wife Kami, son Brody, daughter Margaret, parents George and Patricia, and brothers John and George.
Partner TK
Teams of 2 - complete as many rounds as possible in 20 mins of:
8 Strict Pull-ups
8 Box Jumps, 36/30 in
12 Kettlebell Swings, 70/53 lbs
Accessories:
3 rounds for quality of:
10 Pike Deficit Handstand Push-ups
Weighted Sorenson Hold, pick load, 40 secs
8 Cuban Rotations
12 Dumbbell Around-the-World Rotations, pick load