WOD: Saturday 230318

More wall walks? I thought the Open wasn’t for another year? Have a great weekend folks!

• Daily Focus

The style today is a classic partner style workout where athletes can partition the work in any way they want to with their partners. We are looking for bigger sets as the movements are purely capacity driven and technical skill is limited. The warm-up should prime athletes or the workout by hitting each movement pattern or muscle group prior to starting this workout. The goal today is to hit a good general warm-up, then then spend just a little time talking over wall walk technique and bracing on the kettlebell swings.

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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.

Wall Walks: Move with straight arms and work to maintain a strong midline by tucking the pelvis, while pressing the chest through the arms as we move to the wall.

-Scale: The focus here is stability on the hands and through the midline. We can sub in a box wall walk or just not go as high up the wall and as inverted in the wall walk.

Double Unders: Eyes forward and down with gaze out 4 ft in front of you. Keep the hands at the pockets and focus on flicking the wrist twice to create the double under.

American Kettlebell Swings: We are looking for hip extension while maintaining midline. A lot of athletes tend to lose midline as we go to full extension on the kettlebell swings. The best cue here is to shorten the gap between your sternum and belly button.

-Scale: First scale will be to lower the weight, then next would be to change to a Russian kettlebell swings. After that a kettlebell deadlift would be the best option to limit dynamic loading.

Bike Calories: Stay straight and work to push/pull on the bike with steady intensity. No swaying.

-Machine Subs: Use any other machine or move the run to an 800 m run that athletes run together.

metcon: "Pick & Roll"

With a partner, for time:

200 Double Unders

20 Wall Walks

60/40 Row Calories

100 American Kettlebell Swings, 53/35 lbs

60/40 Bike Calories

20 Wall Walks

200 Double Unders

Time domain: 16-20 mins

Time cap: 20 mins

Accessories:

For quality:

50 Seated Banded Cuban Rotation + Press

50 Wall Anterior Tibialis Raises

50 Weighted GHD Hip Extensions, pick load