WOD: Saturday 230930

Golly, the gun show is in town featuring Coach Brandi.

• Coaching Notes

We have a fun escalation ladder of reps here that is to be done with a partner and split up in any way you want. If you have an endurance freak in the class that wants to try to tackle this solo, and I am sure you will, let them have at it and see if they can finish under the time cap of 40:00 minutes. We have this split as it is an appropriate level of volume, while also keeping the intensity high as this turns into an interval session with a 1:1 work to rest ratio.

Scaling should first be with the loads, then move to scale the volume on this one today in order to keep the focus on muscular endurance and stamina today.

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• Points of Performance, Coaching Cues, & Scaling Modifications

-American Kettlebell Swing: We are looking for hip extension while maintaining midline. A lot of athletes tend to lose midline as we go to full extension on the KBS. The best cue here is to shorten the gap between your sternum and belly button. First scale will be to lower the weight, then next would be to change to a Russian KBS. After that a KB Deadlift would be the best option to limit dynamic loading.

-Box Jumps: Stay close to the box and jump with two feet, land with two feet and hit full extension at the knees and hips on top of the box before jumping or stepping down from the box and repeating. Let's look to scale to step-ups or reduce the height of the box jump to keep the same stimulus of the workout today.

AbMat Sit-ups: Hands must touch over head and touch the toes for the rep to be an “Rx” Rep.

-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.

-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. Sub 11-22-33-44-55 Cal Assault Bike

metcon: "Up & Up"

For time with a partner:

10-20-30-40-50 American Kettlebell Swings, 53/35 lbs

10-20-30-40-50 Box Jumps, 24/20 in

10-20-30-40-50 AbMat Sit-ups

10-20-30-40-50 Wall Balls, 20/14 lbs

11 - 22 - 33 - 44 - 55 Bike Calories

Goal: 30:00-35:00 minutes

Time cap: 40:00 minutes

accessories:

For quality:

Sorenson Hold, 3 mins

Hollow Hold, 2 mins

Side Star Plank Hold, L 1 min/R 1 min