WOD: Saturday 220716
Have a great weekend folks!
• Daily Focus
Today, the focus is on getting the community together on a Saturday for a fun Hero WOD where we have multiple options that the athletes can choose from. This workout has a Jackie feel to it, but will be much more of a paced workout with a much longer time domain. If we are splitting up reps, keep them as even as possible and work to keep intensity high during all working sets.
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• Points of Performance & Coaching Cues
Row Calories: 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.
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.
Thrusters: We want to see the barbell on a good front rack position with the elbows out and in front of the bar. Work to keep vertical out of the squat and drive forcefully through the ground to create a strong vertical drive on the bar.
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• Scaling Considerations
Row Calories: Ski Erg the same calories, Bike Erg the same calories, or run 1000 m.
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.
Thruster: We can move to dumbbell thrusters or lighten the load today to work on better form.
Metcon: "Hildy"
For time:
100 Row Calories
75 Thrusters, 45/35 lbs
50 Pull-ups
75 Wall Balls, 20/14 lbs
100 Row Calories
If you've got a 20/14 lb vest or body armor, wear it.
Partner Hildy
Teams of 2 - for time:
100 Row Calories
75 Thrusters, 45/35 lbs
50 Pull-ups
75 Wall Balls, 20/14 lbs
100 Row Calories
Time domain: 18-25 mins
Time cap: 30 mins
Army Spc. Hilda Clayton, 22, of Augusta, Georgia, died from injuries sustained when a mortar malfunctioned during an Afghan National Army training exercise in Qaraghahi, Afghanistan. Clayton, assigned to the 55th Signal Company and the 21st Signal Brigade in Fort Meade, Maryland, was providing Combat Camera support at the time of her death. She is survived by her husband, Chase Clayton.
Accessories:
3 rounds, 30 secs per station, for max reps of:
V-up
Rest 15 secs
Mountain Climber
Rest 15 secs
Russian Twist, pick load
Rest 15 secs
Rotate immediately to the next station, the clock does not stop or reset between stations.