WOD: Saturday 230902
Have a great weekend!
• Coaching Notes
Today, we have a fun, classic style partner chipper with the goal of completing equal work across as you make your way out and back to complete this chipper. We will start by hitting 100/80 push-ups. This means if you have a male / male team they will do 100, if you have a female / male team they will do 90, and a female / female team will do 80 reps to start the workout. We will then get into 60 Alternating Dumbbell Snatches before tackling our Overhead Walking Lunges with the goal of completing those in 25 ft segments alternating with your partner. We will then get into mandated alternating wall walks for a total of 10 each before making our way back up the chipper. This should provide some challenges and communication between partners which is always what Saturdays are about in the gym!
⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯
• Points of Performance, Coaching Cues, & Scaling Modifications
-Push-ups: Band Assisted Push-ups is the scale of choice today to allow for more consistency in position on the push-up.
-Alternating Dumbbell Snatch: Keep the DB close to the body on the way up as well as on the way down. Switching either above your head or on the way down will limit excess stress on the lower back as we can keep better tension at the floor if we are switching there and unloading before hitting our next rep. We will move to a hang alternating DB Snatch and lighten the load today or we can move to a Russian KBS if the shoulders are acting up.
-Wall Walks: Move with straight arms and work to maintain a strong midline by tucking the pelvis, while pressing the chest through the arms as we move to the wall. The focus here is stability on the hands and through the midline. We can sub in a box wall walk or just not go as high up the wall and as inverted in the wall walk.
-Overhead Walking Lunges: Snatch the Dumbbell overhead, then punch one dumbbell overhead and keep a firm locked out elbow position. Then step with consistent steps at hip to shoulder width and focus on the knees tracking out to engage the glutes. Reduce the load, go to a bodyweight walking lunge, or light alternating step-ups.
metcon: "Madame President"
For time with a partner:
100/80 Push-ups
60 Alternating Dumbbell Snatches, 50/35 lbs
Single Arm Dumbbell Overhead Walking Lunge, 50/35 lbs, 200 ft
20 Wall Walks
Single Arm Dumbbell Overhead Walking Lunge, 50/35 lbs, 200 ft
60 Alternating Dumbbell Snatches, 50/35 lbs
100/80 Push-ups
Time cap: 30 mins
Goal: 22-26 mins
accessories:
5 rounds for quality of:
10 Incline Dumbbell Bench Press, pick load
10 Dumbbell Glute Bridge Pull Overs, pick load
Handstand Hold, 30 secs