WOD: Saturday 230715

Have a great weekend everyone! Bring in you best bud and get a workout in while you’re at it!

• Daily Focus

Today, we have a fun 2 round chipper with the focus on posterior chain and leg stamina. This workout is to be done in pairs with the pair running together for the 800 m run, then working together to get through the rest of the reps and distances of the remaining movements. We are looking to tackle some Carries, Deadlifts, and a fun movement that requires a little set-up beforehand, which is the Box Get Over. This should be set-up with just two boxes and a couple bands holding them together. We suggest have one side of the gym set-up ideally as a wall of boxes that the teams of two will go two when performing the box get-overs. This movement will take the longest of the reps in the gym, but should be a lot of fun to play with. Ideally athletes will perform 2 box get overs at a time as over and back then the next partner completes 2 and so forth for the 40 box get-overs.

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• Points of Performance, Coaching Cues, & Scaling Modifications

-Sandbag Carry: Lap the bag by getting under it and utilizing the forearms, then grab the bag tight with arms wrapped around it tightly. Stand tall and keep the bag in the belly and chest tall as we walk. We can scale by lightening the load and/or go to Dual Kettlebell Front Rack Carry.

-Run: Pull off the ground and keep the chest tall with a neutral spine. Create tension by pulling your pelvis under your torso and work to keep a quick cadence. Run Machine Subs / per 200 m : 15/12 Cal Row/Ski/Bike Erg, 13/9 Cal Echo Bike, 14/11 Cal Assault Bike, 20/16 Cal Airdyne

-Deadlift: Keep the bar close and have the hips and torso rise at the same time during the deadlift. We also want them to descend in a similar fashion by keeping tension against the barbell rather than letting the barbell pull you down to the floor. We should first move to a sumo deadlift or hex bar deadlift in order to change to a position that is more appropriate for those athletes with limited mobility in the hamstrings while still being able to lift the same load. The next scale would be to sub out a dual dumbbell or dual kettlebell Romanian deadlift in order to limit pulling off the floor with excessive loads.

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

-Box Get Overs: Athletes may use their hands to help themselves get over the box by pushing down on the box and jumping their knees to the top of the box as they turn around and swing themselves over the box. Once the athlete is on the other side of the box, the rep is counted. Scale by either lowering the box height to 30 inches or we can move to box jump overs if it creates too much of a hassle.

metcon: "The Watch"

2 rounds for time with a partner of:

Run, 800 m

Sandbag Carry, 150/100 lbs, 400 ft, or Dual Front Rack KB Carry

40 Deadlifts, 225/155 lbs

Farmers Carry, 70/53 lbs, 400 ft

40 Box Get Overs, 40 in or Box Jump Overs

Time domain: 25-32 mins

Time cap: 35 mins

Accessories:

Complete as many rounds as possible in 8 mins of:

Planche Plank Hold, 20 secs

Star Plank, L 15 secs/R 15 secs

Copenhagen Plank, L 15 secs/R 15 secs

Kettlebell Front Rack Wall Sit, pick load, 20 secs