WOD: Saturday 230819

Have a great weekend!

• Coaching Notes

We have a barn burner of a workout today with the goal being all out sprints. Work to rest ratio should be greater than a 1:1 with the goal of finishing a set in under 1:50. This will mean that both partners will have the set done in 3:40, which should allow 20 secs before the next round. The total time of all added intervals will be the score of the day. We need to enforce speed as the goal today and make sure that each set is done in under 4 mins. If we need to cut the reps in order to maintain the time domain that would be the primary way to adjust the workout in order to keep the stimulus and focus.

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• Points of Performance, Coaching Cues, & Scaling Modifications

-Devil Press: Chest must touch the floor. Dumbbells can go between the legs (suggested) or go on the outside of the legs as we bring the dumbbells through extension to overhead. Scale to traditional Burpees, then Dual DB Muscle Snatch. If the reps are 10 Reps this would be 10 Burpees then 10 Dual DB Muscle Snatch.

-Calorie Echo Bike: Work to keep the body moving forward rather than side to side. Focus on the push/pull with the arms and pressing down through the legs.

-Line Facing Burpees: stay low to the ground and jump feet close to the line before jumping over the line and getting right back down into the next rep. Scale to a traditional Burpee or a Box Elevated Burpee.

metcon: “out of time“

With a partner, 8 rounds, each round for time, of:

Partner A:

5 Devil Press, 50/35 lbs

9/7 Bike Calories

12 Line Facing Burpees

Partner B:

5 Devil Press, 50/35 lbs

9/7 Bike Calories

12 Line Facing Burpees

Go every 4 mins.

accessories:

For quality:

100 Banded Face Pulls

100 Standing Banded Ts

50 Seated Calf Raises, pick load