WOD: Saturday 221112

We made it, it’s the freaking weekend. Have a good one!

• Daily Focus

The focus is on a partner workout with equal work to equal rest. The goal today is to maintain quick fast sets throughout and minimal rest periods to tackle this work as fast as possible. Have fun with the partner warm-up as this will get the patterns working together and priming the core before getting into the workout. We did allow time today for the upper body push/pull finisher which will be sure to finish things off well and leaving athletes with a really good workout for the day. For class management we can start different partner groups on different stations to account for the bikes and ropes.

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• Points of Performance, Coaching Cues, & Scaling Modifications

Rope Climbs: Focus on making the first jump high up the rope and cut the rope as close to the hands as possible. Then work on the descent by letting the rope slide fast between the feet and hands lightly on the rope.

American Kettlebell Swings: We are looking for hip extension while maintaining midline. A lot of athletes tend to lose midline as we go to full extension on the kettlebell swing. The best cue here is to shorten the gap between your sternum and belly button.

-Scale: First scale will be to lower the weight, then next would be to change to a Russian kettlebell swing. After that a kettlebell deadlift would be the best option to limit dynamic loading.

Lateral Burpees: Stay low to the bar and jump feet laterally close to the bar before jumping over the bar.

-Scale: Scale to a traditional burpee or a box elevated burpee.

MetCon: "Sandlot"

With a partner, for time:

110 Assault Bike Calories

100 American Kettlebell Swings, 53/35 lbs

100 Lateral Burpees Over Partner

20 Rope Climbs, 15 ft

Time domain: 17-22 mins

Time cap: 25 mins

Accessories:

Every 1 min for 12 mins, alternating between:

8 Weighted Strict Chin-ups, pick load

15 Feet Elevated Parallette Push-ups

1x [ 10 Dumbbell Reverse Curls + 10 Dumbbell Hammer Curls ], pick load

10x [ 1 JM Press + 1 Rollback Extension ], pick load