WOD: Saturday 221210
Let’s jump into a great weekend!
• Daily Focus
Today’s workout is billed as a team workout, but will be done entirely as an individual working solely on their reps for the entirety of the workout. It would be beneficial to have athletes that all share the same modifications work together today to tally up reps. This is a 20 min EMOM, so we should have enough time to really go over the movements today and to work on efficiency tips.
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• Points of Performance, Coaching Cues, & Scaling Modifications
GHD Sit-ups: Work to initiate the sit-up with the hamstrings and fire the hip flexors to create a dynamic sit-up and then relax into the next sit-up to allow the spine to extend more freely.
-Scale: Weighted sit-ups, v-ups, or tuck-ups would be ideal scale.
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.
Overhead Squats: Keep pressing on the bar as we go in and out of the hole of the squat. Press through the elbows and elevate the shoulder blades.
-Scale: Sub overhead squats to an overhead walking lunge or a front squat as the go to alternatives for today.
Burpee Pull-ups: Stay under the bar and ideally we have a bar 6 inches above reach and we can jump into the pull-up. Keep a cadence and rhythm here today.
-Scale: Go to burpee jumping pull-ups.
metcon: "O'Doyle Rules"
4 rounds, 1 min per station, for max reps of:
GHD Sit-up
Burpee
Box Jump Over, 24/20 in
Overhead Squat, 75/55 lbs
Burpee Pull-up
Rest 1 min
Rotate immediately to the next station every 1 min, the clock does not stop or reset between stations.
Accessories:
3 rounds for quality of:
8 L/8 R Half Kneeling Rotational Med Ball Slams, pick load
Side Plank, L 15 secs/R 15 secs
10 Weighted Russian Twists, pick load
Plank Row Iso Hold, pick load, L 15 secs/R 15 secs