WOD: Saturday 221008

Congrats to Matt and his teammates for finishing 4th in the masters division and 35th overall in the Wisconsin Ragnar Trail run two weekends ago!

• Daily Focus

Today we are hitting a fun 27 min AMRAP with the focus on a 1:3 work to rest ratio centered around unilateral movements. This will challenge the midline as well as our aerobic system as each set should be performed fast with a good amount of rest to hit the next set with the same vigor. Have fun with the team kettlebell race to get athletes focused as well as turn on their shoulders and midline.

⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯

• Points of Performance, Coaching Cues, & Scaling Modifications

Alternating Hang Dumbbell Snatches: Keep the dumbbell close to the body on the way up as well as on the way down. Switching the dumbbell below the line of the forehead before resetting and hitting the next rep from the hip.

Single Dumbbell Step-ups: Hold the dumbbell in the right hand as you step-up with your left leg, complete all reps fully extending on the box, then hold the dumbbell in your left hand as you step on the box with your right leg for all the reps, fully extending on top of the box to complete each rep.

-Scale: Lighten the load, reduce the height, or move to a walking lunge or air squat variation if the step-up creates pain.

Single Arm Overhead Walking Lunges: The focus is on a straight arm, tight belly, and pressing through the sky as we walk. Work to keep the gap between the sternum and belly button tight to avoid overextension of the lumbar spine.

-Scale: Lighten the load or go to a farmers hold if the athlete has issues going overhead.

MetCon: "Truman Show"

Teams of 3 - complete as many rounds as possible in 27 mins of:

90 Double Unders

60 Alternating Dumbbell Hang Snatches, 50/35 lbs

30 Single Dumbbell Box Step-ups, 50/35 lbs, 24/20 in

Single Arm Dumbbell Overhead Walking Lunge, 50/35 lbs, 150 ft

90 Double Unders

60 Alternating Dumbbell Hang Snatches, 50/35 lbs

30 Single Dumbbell Box Step-ups, 50/35 lbs, 24/20 in

Single Arm Dumbbell Overhead Walking Lunge, 50/35 lbs, 225 ft

90 Double Unders

60 Alternating Dumbbell Hang Snatches, 50/35 lbs

30 Single Dumbbell Box Step-ups, 50/35 lbs, 24/20 in

Single Arm Dumbbell Overhead Walking Lunge, 50/35 lbs, 300 ft

... Continue adding 75 ft each round until time expires.

Accessories:

4 rounds for quality of:

8 Romanian Deadlifts, pick load

15 Weighted Hip Extensions, pick load