WOD: Saturday 220820

It’s the weekend! Take a note from Coach Stacy and go laydown. You earned it.

• Daily Focus

We got a real fun one today, but it may take a little more thought in terms of class management and how to space out athletes to make this workout flow well. For the strict press portion we are looking to have athletes go for challenging unbroken sets before picking up a heavy bag and carrying 100 ft in a bear hug position. We will then be moving into a fast chipper style workout. This one may need to be on a little delay for machines. We can probably start the athletes on about a 2 min delay to work through the row, then the bike without getting on top of each other. The workout is meant to be a big shoulder burner that will challenge muscular stamina and conditioning.

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• Points of Performance, Coaching Cues, & Scaling Modifications

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.

-Scale: Same distance on the Ski Erg or run, sub double the distance on the Bike Erg.

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.

Dumbbell Push Press: Work on the vertical dip and drive. Dip through the heels and press through the entire foot as we drive the dumbbells overhead. Finish over midline with strong lockout overhead.

-Scale: Lighten the load or go to dual dumbbell incline bench press if the overhead position is limiting.

Devil Press: Chest must touch the floor. Dumbbells can go between the legs (suggested) or go on the outside of the legs as we bring the dumbbells through extension to overhead.

-Scale: Scale to traditional burpees, then dual dumbbell muscle snatches. If the reps are 10 reps this would be 10 burpees then 10 dual dumbbell muscle snatches.

Echo Bike: Scale to a Bike Erg as the go to or scale to a 400 m run.

MetCon: Partner Coffey

Teams of 2 - for time:

Run, 800 m

50 Back Squats, 135/95 lbs

50 Bench Press, 135/95 lbs

Run, 800 m

35 Back Squats, 135/95 lbs

35 Bench Press, 135/95 lbs

Run, 800 m

20 Back Squats, 135/95 lbs

20 Bench Press, 135/95 lbs

Run, 800 m

1 Ring Muscle-up (each partner)

Partners run together and split the rest of the work.

Accessories:

3 rounds for max reps of:

10 L/10 R Bulgarian Split Squats, pick load

Max rep Push-ups

10 L/10 R Single Arm Dumbbell Tricep Kickbacks, pick load