WOD: Saturday 230909
Have a great weekend!
• Coaching Notes
Today, we are tackling a partner chipper with a little fun twist to the workout, where the athletes must perform synchro plate ground to overhead every 2 mins. This means that athletes will have to manage their sets, and breaks on the movements a little more in order to keep a steady pace on the workout. We will start with Handstand Push-ups with the thought always as to develop a good tripod position and maintain tension in the shoulders if we are utilizing a kip. For anyone that tends to fall onto their head and loose tension lets move to a strict handstand variation or even a strict dumbbell press. We now move onto the Rower, which is where athletes can push the pace a bit as there is less interference for the shoulders between the rower and the ground to overhead. Try to complete this in 4 sets or less on the rower, meaning 8 mins, before tackling the final movement of the day which is the overhead walking lunge. Ideally we are moving across the gym with this movement, but written in a way that allows for smaller gyms to be able to stay in one spot as we tackle the 100 reps.
This workout is named "2 by 4" as its two athletes taking on the 4 movements with the Synchro Ground-to-Overheads as the last movement in the 4.
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• Points of Performance, Coaching Cues, & Scaling Modifications
-Plate Ground-to-Overhead: Focus on the plate staying close to the body and moving it up through the middle like a Dual DB Muscle Snatch. We want to finish tall with no lumbar extension in the spine. Sub light load or KBS for the Plate Ground-to-Overhead.
-Plate Overhead Walking Lunge: Engage the shoulder and press up and through the weight plate continuously as we lunge. Belly stays tight, elbows locked out and eyes stay forward.
We can lighten the load or go to a single arm overhead carry or even move to just a traditional loaded carry holding the weight in a bear hug position.
-Kipping Handstand Push-ups: Create a solid stable tripod with an active shoulder, then move into extension through the kip and flex the butt to keep the hips off the wall. We want to have some tools in our tool box for the handstand push-up. The Box Pike Handstand Push-up is definitely our favorite option, but only if the athlete can do it correctly and maintain the proper pressing form. Dual DB Strict Press is never a bad option and helps those that feel like going inverted will be an issue.
-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%.
metcon: "Two-By-Four"
With a partner, for time:
100 Handstand Push-ups
100/90/80 Row Calories
100 Plate Overhead Walking Lunges, 45/25 lbs
Every 2 mins (starting at 0:00) complete:
10 Synchronized Plate Ground-to-Overheads, 45/25 lbs
Goal: 24-30 mins
Time cap: 35 mins
accessories:
5 rounds for quality of:
10 Dumbbell Bench Press, pick load
10 Dumbbell Pull Overs, pick load
Rest 2 mins