WOD: Saturday 221015

“Where is Saskatchatoon?“

• 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.

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• Points of Performance, Coaching Cues, & Scaling Modifications

Alternating 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 floor.

-Scale: We can lower the weight or move to the hang position for the workout today.

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.

Goblet Squats: Hands underneath the kettlebell and the elbows out in front of the body. Initiate with the hips back and down while keeping a tall upright torso and braced midline.

-Scale: Reduce the loads or go to air squats to keep the intended stimulus.

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.

-Scale: For wall balls, let's first reduce the weight, second reduce the height of the target, and third we can move to a light goblet squat or air squats. If someone has knee issues then sub out light dumbbell push press or strict press.

MetCon: "Grown Ups"

Teams of 3 - for time:

Team Run, 800 m

200 Double Unders

Kettlebell Run, 70/53 lbs, 200 m

40 Synchronized Goblet Squats, 70/53 lbs

Dumbbell Run, 50/35 lbs, 200 m

60 Synchronized Alternating Dumbbell Snatches, 50/35 lbs

Med Ball Run, 20/14 lbs, 200 m

80 Synchronized Wall Balls, 20/14 lbs

Time domain: 20-25 mins

Time cap: 25 mins

Accessories:

3 rounds for quality of:

10 Dumbbell Bench Press, pick load

10 Barbell Hip Thrusts, pick load

10 Weighted Hip Extensions, pick load