WOD: Saturday 230701

Have a great weekend!

• Daily Focus

The focus today is on a little partner conditioning piece with the emphasis on grip and midline. We are adding in a new fun variation to the partner movements today with a little partner med ball Russian twist toss. This will have athletes forced to work a little more with their partner, talk, and coordinate how they hit the sets and reps to get these done. We like the idea of adding in a little more rotational work and this will make it fun while doing so. We are combining these with farmers carry and rope climbs, so expect the grip to get lit up towards the end of this workout.

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• Points of Performance, Coaching Cues, & Scaling Modifications

-Farmers Carry: Belly tight, kettlebells at the sides and chest tall.

-Rope Climb: Focus on making the first jump high up the rope and cut the rope as close to the hands as possible. Then work on the descent by letting the rope slide fast between the feet and hands lightly on the rope. Sub out pull to stands or single arm supine grip ring rows for the rope climbs today. Also if you don’t have enough ropes we can do 4 strict chin-ups per rope climb as a scale.

-Med Ball Russian Twist Toss: Start with the medicine ball on one side of the body and then rotate to toss the ball to their partner 5 ft away. The partner will catch the ball and then rotate, touch the ground, and throw the ball by rotating the body and tossing it back to their partner.

metcon: "Ratatouille"

With a partner, for time:

4 rounds of:

Farmers Carry, 70/53 lbs, 200 m

4 Rope Climbs

20 Alternating Med Ball Partner Russian Twist Toss, 20/14 lbs

-- Rest 3 mins --

Farmers Carry, 70/53 lbs, 800 m

16 Rope Climbs

80 Alternating Med Ball Partner Russian Twist Toss, 20/14 lbs

Time domain: 30-40 mins

Time cap: 40 mins

Accessories:

4 rounds for quality of:

10 L/10 R Staggered Stance Good Mornings, pick load

10 Alternating Strict Toes-to-bars