WOD: Saturday 230708

Have a great weekend everyone!

• Daily Focus

Today, we have a fun partner workout that will allow us some time to work on various machines. The Echo bike and the Rower should take around the same amount of time and the Ski Erg should take about half the time. This allows us the ability to start teams moving their way up the ladder and some moving down in order to accommodate the machines. The run is added in there as one extra component that can lengthen the time before pairs get on the rowers or bikes and is a fun way to end or start the workout.

⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯

• Points of Performance, Coaching Cues, & Scaling Modifications

-Dual Dumbbell Hang Clean & Jerks: Cycle the dumbbells between the legs by popping through the hips to the shoulder and then extending at the hip and punching dumbbells overhead. The dumbbells should finish over the midline of the body with the biceps by the ear and the elbow locked out. The biggest scale for this one would just be to scale the load, or scale to a single arm dumbbell hang clean and jerk. Even scaling to dual dumbbell cleans would be a good option for anyone with overhead issues.

-Run/Machine Subs: We are looking for similar time frames, so adjust to a distance that is equivalent with the machines available. If needed we can adjust to runs and rows and have those alternating. As in 4000 m Echo Bike would be a 2000 m row, then the 2000 m row could be adjusted to a 2000 m run, then move to a 1000 m row then 500 m run, etc. And this can be done with any machine or run pairing.

metcon: "Lucky"

With a partner, for time:

Bike, 4000 m

10 Synchronized Dumbbell Hang Clean & Jerks, 50/35 lbs

Row, 2000 m

20 Synchronized Dumbbell Hang Clean & Jerks, 50/35 lbs

Ski Erg, 1000 m

30 Synchronized Dumbbell Hang Clean & Jerks, 50/35 lbs

Run, 500 m

Time domain: 22-28 mins

Time cap: 30 mins

Accessories:

For quality:

50 Prone YTWs, pick load

50 Banded Bird Dogs

50 Seated Banded Cuban Rotation + Press, pick load