WOD: Saturday 230722
Couples who workout together, stay together. Have a great weekend everyone!
• Daily Focus
We are starting off the day with a fun new drill where we are working into a bear crawl plate/ push. This will prime the system and develop strength and stability through the shoulders and midline. Spend a little time talking through this and then let the athletes have 12 mins to hit 4-5 sets. This will depend on how fast athletes move through it and how long they choose to rest between movements. We will then tackle a simple, yet challenging partner couplet with Rowing and Wall Balls. This combo will be a touch more challenging as we are adding in some isometric holds in conjunction with the work being done on the Rower and Wall Ball. The goal for the workout today is to keep things moving steady and have as little rest time transitioning between partners as possible.
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• Points of Performance, Coaching Cues, & Scaling Modifications
-Calorie Row: Focus on leg drive through the first half of the pull, then work on the body and arms staying connected through the finish. The chain should stay in a straight chain path throughout the entire drive phase as we finish hard at the sternum. Finishing higher or lower on the body is not ideal and should be worked to be avoided. If needed, scale the row to calorie ski erg or assault bike. If we move to an echo drop the calories by 10%.
-Wall Balls: Elbows should stay in front of the body and hip crease needs to pass below parallel. Focus on a good dynamic drive with tension out of the hole as we release the ball. Let's first move to reduce the weight, then secondly reduce the height of the target, and thirdly we can move to light thrusters.
-Dual KB Front Rack Hold: Work on a quality set-up and clean to the shoulders, then keep everything tight and engaged with a quality rack position and the knuckles touching at the collar bone. Scale to Goblet Hold or lighten the load.
-Handstand Hold: Press through the floor and lockout the arms. We are looking to see athletes press and brace through the movement. Tuck the pelvis to create a strong tight position on the wall. Feet on a box pike handstand hold, or tall plank hold as a good modification.
strength:
5 rounds for quality of:
Bear Crawl Plate Push, pick load, 50 ft
Reverse Bear Crawl Plate Pull, pick load, 50 ft
metcon: "Hurry Up & Wait”
Complete as many rounds as possible in 18 mins of:
100 Row Calories
Partner Kettlebell Front Rack Hold, 53/35 lbs
100 Wall Balls, 20/14 lbs
Partner Handstand Hold
Accessories:
Complete as many rounds as possible in 10 mins of:
10 Chest Supported Dumbbell Rows, pick load
20 I-Y-Ts, pick load
Reverse Sled Drag, pick load, 200 ft