WOD: Saturday 220723
Rain or shine, let’s make this weekend a good one!
• Daily Focus
This is one of my all time favorite Hero WODs. It provides a significant stimulus and is a real big challenge to do solo as well as still providing a big challenge to do with a partner. We are really looking to add in some overhead squat and pull-up volume here today along with build that run up with the combo of double unders and running.
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• Primer
2 rounds for quality of:
20 Double Unders
5 Overhead Squats (working weight)
5 Pull-ups
Shuttle Run, 100 ft (2x 25ft out and back)
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• Points of Performance & Coaching Cues
Double Unders: Eyes forward and down with gaze out 4 ft in front of you. Keep the hands at the pockets and focus on flicking the wrist twice to create the double under.
Overhead Squats: Keep pressing on the bar as we go in and out of the hole of the squat. Press through the elbows and elevate the shoulder blades.
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.
Run: Pull off the ground and keep the chest tall with a neutral spine. Create tension by pulling your pelvis under your torso and work to keep a quick cadence.
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• Scaling Considerations
Overhead Squats: Sub overhead squats to a an overhead walking lunge or a front squat as the go to alternatives for today.
Pull-ups: We are looking for banded strict pull-ups or toenail spot pull-ups today as the primary sub.
Run Machine Subs:
400 m =
30/24 Row/Ski Erg/Bike Erg Calories
25/18 Echo Bike Calories
27/22 Assault Bike Calories
40/32 Airdyne Calories
(1 mile = 4x all these subs)
MetCon: Bull
2 rounds for time of:
200 Double Unders
50 Overhead Squats, 135/95 lbs
50 Pull-ups
Run, 1 mi
Partner Bull
Teams of 2 - 2 rounds for time of:
200 Double Unders
50 Overhead Squats, 135/95 lbs
50 Pull-ups
Run, 1 mi
Partners split the work evenly- even the run is broken between partners into 400 m at a time.
Time domain: 35-45 mins
Time cap: 45 mins
U.S. Marine Corps Captain Brandon "Bull" Barrett, 27, of Marion, Indiana, assigned to the 1st Battalion, 6th Marine Regiment, 2nd Marine Division, II Marine Expeditionary Force, based out of Camp Lejeune, North Carolina, was killed on May 5, 2010, while supporting combat operations in Helmand Province, Afghanistan. He is survived by his parents Cindy and Brett Barrett, his sisters Ashley and Taylor Barrett, his brother Brock Barrett, and his grandmother Carmen Johnson.
Accessories:
3 rounds for max reps of:
Max rep Supinated Chin Over Bar Holds, 1 sec
Rest 30 secs
Max rep Barbell Rows, 95/65 lbs
Rest 30 secs
Max rep Dumbbell Hammer Curls, 25/15 lbs
Rest 2 mins