WOD: Saturday 220813

You know Adam, I wouldn’t be surprised if this photo was taken the last time we did this workout. Hope y’all have a good weekend!

• Daily Focus

We are now to our Hero WOD retest. This one is a fun workout that will keep you moving and working on transitions throughout. The expectation is for quick unbroken sets on each movement and a steady strong pace throughout the workout. Look back at your time from 10 weeks ago and build in a strategy to crush your previous score.

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• Workout Primer

2-3 rounds for quality of:

3 Pull-ups

3 Chest-to-bar Pull-ups

5 Front Squats- build to working weight

3 Handstand Push-ups

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• Points of Performance, Coaching Cues, & Scaling Modifications

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.

-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

Pull-ups: Full extension at the bottom of each rep and chest to bar at the top of each rep. Chest must touch below the collarbone. Focus on being rhythmic and relaxed throughout.

-We are looking for jumping chest-to-bar pull-ups, banded strict pull-ups, or toenail spot pull-ups today as the primary subs.

Front Squat: Power clean, then front squat, or squat clean into the first rep. Keep the chest tall, belly braced and continually push up with your elbows through the bar.

-Sub dual dumbbell front squats or goblet squats today for the front squats. This will ensure good form and still develop the capacity we are looking for.

Kipping Handstand Push-ups: Create a solid stable tripod with an active shoulder, then move into extension through the kip and flex the butt to keep the hips off the wall.

-We want to have some tools in our tool box for the handstand push-up. The box pike handstand push-up is definitely our favorite option, but only if the athlete can do it correctly and maintain the proper pressing form. Dual dumbbell strict press is never a bad option and helps those that feel like going inverted will be an issue.

MetCon: “Bulger”

10 rounds for time of:

Run, 150 m

7 Chest-to-bar Pull-ups

7 Front Squats, 135/95 lbs

7 Handstand Push-ups

Time domain: 20-25 mins

Time cap: 30 mins

Canadian Forces Corporal Nicholas Bulger, 30, of Peterborough, Ontario, assigned to the 3rd Battalion of Princess Patricia's Canadian Light Infantry, based out of Edmonton, Alberta, died July 3, 2009 while on patrol in the Zhari district of Afghanistan when an improvised explosive device exploded near his vehicle. Cpl. Bulger is survived by his wife Rebeka, and daughters Brookelynn and Elizabeth.

Accessories:

3 rounds for quality of:

10 Reverse Nordic Curls

20 Single Arm Bent Over Rows, pick load

Side Plank, 30 secs

Copenhagen Plank, 30 secs