WOD: Saturday 221105

Have a great weekend folks!

• Daily Focus

Partner workout and using the plate for odd object movements. We are looking to have both partners run the 400 m together and split who is carrying the weight plate over the course of the 400 m. We will then come in and start moving on plate ground-to-overhead. Partner 1 should hit 15 reps, then partner 2, before partner 1 tackles 50 ft of the overhead walking lunge, before partner 2 hits 50 ft, then another 50 ft each before moving onto the next round.

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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:

While one Partner works the other holds the weight above their head. Split work on machines for this one.

400 m =

30/24 Row/Ski Erg/Bike Erg Calories

25/18 Echo Bike Calories

27/22 Assault Bike Calorie

40/32 Airdyne Calories

Plate Ground-to-Overheads: Focus on the plate staying close to the body and moving it up through the middle like a dual dumbbell muscle snatch. We want to finish tall with no lumbar extension in the spine.

-Scale: Sub light load or kettlebell swings for the plate ground-to-overhead.

Plate Overhead Walking Lunge: Engage the shoulder and press up and through the weight plate continuously as we lunge. Belly stays tight, elbows locked out and eyes stay forward.

-Scale: Lighten the load or go to a single arm overhead carry or even move to just a traditional loaded carry holding the weight in a bear hug position.

MetCon: "Goodnight Moon"

With a partner, 4 rounds for time of:

Plate Run, 45/25 lbs, 400 m

30 Plate Ground-to-Overheads, 45/25 lbs

Plate Overhead Walking Lunge, 45/25 lbs, 200 ft

Run together but split the rest of the work.

Time domain: 25-30 mins

Time cap: 35 mins

Accessories:

3 rounds for quality of:

Half Kneeling Pallof Press Hold, L 30 secs/R 30 secs

10 Goblet Cyclist Squats, pick load

10 L/10 R Rotational Med Ball Scoop Toss, pick load