WOD: Saturday 230311
Have a great weekend folks!
• Daily Focus
The goal today is to build into a challenging workout that all athletes will need to complete in order to finish the workout. By doing it in a waterfall fashion it places a little pressure on each athlete to stay moving and keep the effort high. This workout is a progression from a workout completed a couple of weeks ago, so athletes should have a good feel for it and be able to understand what time of sets they should hold for each movement across.
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• 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.
Farmers Carry: Belly tight, kettlebells at the sides and chest tall.
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.
Strict Pull-ups: We should see the pull-up initiated by the lats and the movement of the shoulder blades, rather than movement starting at the elbow.
-Scale: Strict banded pull-up or toenail spot pull-up.
Hand Release Push-ups: Chest must touch the deck, then hands release off the floor before pressing the body in a moving plank position to the top of a plank.
-Scale: Band assisted push-ups is the scale of choice today to allow for more consistency in position on the push-up.
metcon: "Supernova"
2 rounds for time of:
30/24 Row Calories
Farmers Carry, 70/53 lbs, 300 ft
30 Dumbbell Bench Press, 50/35 lbs
30/24 Strict Pull-ups
30 Hand Release Push-ups
Time domain: 18-23 mins
Time cap: 30 mins
Accessories:
3 rounds of:
Max effort Supinated Chin Over Bar Hold
Rest 30 secs
Max rep Barbell Rows, 95/65 lbs
Rest 30 secs
Max rep Dumbbell Hammer Curls, 25/15 lbs
Rest 1 min