WOD: Saturday 230422

Have a great weekend!

• Daily Focus

Shoulder stamina is the name of the game today as we work through a partner workout for a 20 mins AMRAP. We have set-up the day to allow for a good quality core finisher after the workout which is meant to be more around stability than dynamic movement as we have the work on toes-to-bars in the main workout today. We would also like to spend some time on toes-to-bars technique utilizing a partner drill to start off the day. Our favorite is to give the athletes a target to hit with their core and back in order to focus on moving through the midline rather than just swinging the feet.

“I'm not superstitious, but I am a little stitious.” -Michael Scott

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• Points of Performance, Coaching Cues, & Scaling Modifications

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. 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.

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. 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.

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

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.

metcon: "A Little Stitious"

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

15 Wall Walks

45 Toes-to-bars

60 American Kettlebell Swings, 53/35 lbs

90 Double Unders

Accessories:

For quality:

L-Sit Hold, 1:30 Top

Pull-up Hold, 1 min

30 Straddle Leg Lifts