WOD: Saturday 230114

Have a great weekend everyone!

Workout Notes:

• Daily Focus

We are tackling a fun and challenging 24 min AMRAP partner WOD today. The equal work to rest should allow for quick sets of 12 across on all movements until we hit the shuttle runs. We imagine athletes will break those up more in order to keep the pace. For class management and space in the gym, the best approach here would be to have teams start on different stations so everyone is not doing shuttle runs at the same time. This should keep the flow a little nicer and allow everyone to hit the workout with intent. The focus is on muscular endurance and stamina.

⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯

• 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.

Kipping Handstand Push-ups: Create a solid stable tripod with an active shoulder, then move into extension through the kip and flex the butt to keep the hips off the wall.

-Scale: We want to have some tools in our tool box for the handstand push-up. The box pike handstand push-up is definitely our favorite option, but only if the athlete can do it correctly and maintain the proper pressing form. Dual dumbbell strict press is never a bad option and helps those that feel like going inverted will be an issue.

Single Arm Dumbbell Hang Snatches: Keep the torso upright and dumbbell Close. Pull fast with a high elbow position, then move into a quick punch overhead with a firm lockout.

-Scale: Go lighter or move to a light American kettlebell swing.

Shuttle Runs: Stay low and touch the tape line with the opposite hand on each rep to keep from spinning in circles.

-Scale: Sub a bike of similar duration if needed.

metcon: "Willow"

With a partner, complete as many rounds as possible in 24 mins of:

24 Deadlifts, 225/155 lbs

24 Handstand Push-ups

24 Dumbbell Hang Snatches, 70/50 lbs

24 Shuttle Runs, 25 ft

Goal: ~4 rounds +/- 20 reps

Accessories:

3 rounds for quality of:

Forearm Plank Hold, 1 min

10 Ring Hamstring Curls

10 L/10 R Standing Banded Psoas Marches

12 Glute Bridge + Adductor Squeezes, pick load