WOD: Saturday 221126

You know it’s gonna be a good day when some bench pressing is invloved. Have a great weekend folks!

• Daily Focus

Today, we have a partner chipper AMRAP. The goal with this one is to get athletes working at a 1:1 work to rest ratio with the goal of maintaining intensity and keep relatively quick sets with quick rests. This workout builds in some interference work with the rower into the toes-to-bars and then the bench press into the burpee box jump overs. We will then add in an 8 min AMRAP pump finisher for added pressing accessories.

⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯

• Points of Performance, Coaching Cues, & Scaling Modifications

Row Calories: Get the rower moving quickly and then work on a steady state long stroke. Focus on leg drive through the first half of the pull, then work on the body and arms staying connected through the finish.

Toes-to-bars: Similar to the rings here, where we are looking for that tight kip glide while keeping the lats active through the swing.

-Scale: Let's scale to alternating toes-to-bars, then knees-to-elbows, then strict knee raises, and finally move to v-ups or sit-ups if we need an option that is not on the rig.

Dumbbell Bench Press: Focus on engaging the posterior delt and mid back here as we stabilize the dumbbells on the eccentric portion to the chest. Stay tight and punch fast on the punch in order to really keep the dumbbells moving in a straight line of direction.

-Scale: Sub a floor press or just limit the range of motion for the athlete and have them just go to 90 degrees at the elbow. We can also sub a tall kneeling dual landmine press.

Burpee Box Jump Overs: These should be box facing today and we are looking at staying close to the box and low across with a 2 foot takeoff and 2 foot landing.

-Scale: For this one we want to move to burpee step-ups first and then next to burpees-to-target, and finally just scale to a traditional burpee.

metCon: “Twizzlers”

With a partner, complete as many rounds as possible in 20 mins of:

50/40 Row Calories

40 Toes-to-bars

30 Dumbbell Bench Press, 50/35 lbs

20 Burpee Box Jump Overs, 24/20 in

Goal: ~3 rounds

Accessories:

Complete as many rounds as possible in 8 mins of:

15/10 Push-ups

20 Banded Tricep Extensions

Ring Plank Hold, 30 secs