WOD: Saturday 220709
Pink tanks and headbands scientifically been shown to make wallballs hurt less. Just ask Dave about it.
• Daily Focus
The workout today is one of the more recent Hero WODs and the most recent programmed by Dave Castro. It is a great workout to do solo or as a partner version splitting the reps and half. The goal today is to work on a full body workout with lower body push/pull and upper body push/pull. It really does hit a lot today and puts it in a package that will challenge muscular stamina and aerobic conditioning.
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• Points of Performance & Coaching Cues
Rowing: Initiate the rower as legs, then body, then arms. The biggest focus we want to see is a straight chain path and constant tension throughout the movement. There should be no wobble in the chain.
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 swings. The best cue here is to shorten the gap between your sternum and belly button.
Push-ups: You should be a moving plank and initiate the rep through the shoulders and not the elbows.
Wall Balls: Elbows should stay in front of the body and hip crease needs to pass below parallel. Focus on a good dynamic drive with tension out of the hole as we release the ball.
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.
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• Scaling Considerations
Row: Ski Erg the same distance, Bike Erg double distance, run same distance.
Push-ups: Sub a band assisted push-up or an elevated box push-up to keep the body in a moving plank position.
Wall Balls: Lower the height or the weight first, then next go to an air squat. If the squat is the issue we can sub a sit-to-box wall ball shot.
Pull-ups: We are looking for strict banded pull-ups or toenail spot pull-ups today as the primary sub.
Metcon: "ILL Mill"
5 rounds for time of:
Row, 500 m
20 Kettlebell Swings, 70/53 lbs
20 Push-ups
20 Wall Balls, 20/14 lbs
20 Pull-ups
Partner ILL Mill
Teams of 2 -5 rounds for time of:
Row, 500 m
20 Kettlebell Swings, 70/53 lbs
20 Push-ups
20 Wall Balls, 20/14 lbs
20 Pull-ups
In honor of Navy Special Warfare Operator Chief Petty Officer (SEAL) Zackary Wilson Miller
Zackary Wilson Miller II, 39, born September 5th, 1981 in St. Augustine, FL succumbed to his brief battle against cancer June 4, 2021 in Virginia Beach, VA with his family, closest loved ones, and teammates by his side.
He was assigned to an East Coast based Naval Special Warfare Unit. Zack spent the majority of his childhood in Columbus, GA and moved to Mobile, AL with his family when he was 12 years old.
He graduated from McGill-Toolen Catholic High School in 2000, where he played baseball, basketball, and football; he was the captain of the football team. Zack was awarded a scholarship to play football at Millsaps College in Jackson, MS before transferring to the University of Alabama in Tuscaloosa, AL where he graduated with a bachelor's degree in Political Science in 2004.
Accessories:
3 rounds for quality of:
10 L/10 R Single Leg GHD Hip Extensions
12 Ring Hamstring Curls
10 L/10 R Side Lying Dumbbell External Rotations, pick load