WOD: Saturday 221119

There are no friends in the gym on this day. Only enemies, or frenemies.

• Daily Focus

If you watched Rogue a couple weeks back you saw a fun little twist on a classic Hero WOD. With that and the fact that we are building in our progression for our barbell cycling, we thought it apt that we bring it into a workout. With that being said, we decided to make it just a little more interesting by building it into a partner workout, where the partners are actually against each other and calories accumulated is the score. Both partners will get 5 rounds on the bike and DT with the goal of getting between 15-20 cals for the men and 10-15 cals for women on the bike. This will take some strategy because if you coast too much on the bike and hammer DT your partner won’t have much time on the bike, but you will have less calories as well. Decide on a strategy and try to tackle it in whatever the best way you can.

⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯

• Points of Performance, Coaching Cues, & Scaling Modifications

Deadlifts: Keep the bar close and have the hips and torso rise at the same time during the deadlift. We also want them to descend in a similar fashion by keeping tension against the barbell rather than letting the barbell pull you down to the floor.

-Scale: We should first move to a sumo deadlift or hex bar deadlift in order to change to a position that is more appropriate for those athletes with limited mobility in the hamstrings while still being able to lift the same load. The next scale would be to sub out a dual dumbbell or dual kettlebell Romanian deadlift in order to limit pulling off the floor with excessive loads.

Hang Power Cleans: Keep the barbell close to the body and work on that fast turnover and punch into a quality front rack position. The first sets can be relatively quick with the cycling and then we will start to need to reset on each rep in order to increase loads.

Push Jerks: Set-up in a strong front rack position with full grip on bar, dip underneath punch with a firm lockout then stand to extension before letting the barbell fall directly back to the front rack as you dip to punch right into the next jerk. Continue this cycle for the duration of the reps.

-Scale: Let's scale to push press, then strict press, then move to dual dumbbell strict press. If it really is the range of motion overhead we can move to a half kneeling landmine press or dumbbell incline press.

MetCon: "The Rumble in the Jungle"

With a partner, 5 rounds for max reps of:

Partner 1:

Max rep Bike Calories

Partner 2: 1x [ 12 Deadlifts + 9 Hang Power Cleans + 6 Push Jerks ], 155/105 lbs

Partner 2:

Max rep Bike Calories

Partner 1: 1x [ 12 Deadlifts + 9 Hang Power Cleans + 6 Push Jerks ], 155/105 lbs

Time cap: 25 mins

This is a versus workout, not a work-together workout. Partner 1 calories versus partner 2 calories. When the partner on the barbell finishes the round of DT, the partner on the bike must stop. Partners can start on the barbell or the bike whenever they want, but partners must switch after each round of DT.

Accessories:

4 rounds for quality of:

1x [ 10 Behind-the-Neck Strict Press + Barbell Overhead Hold, 10 secs ], pick load

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

10 Weighted Hip Extensions, pick load

10 Glute Ham Raises