WOD: Saturday 231021
Have a great weekend everyone!
• Coaching Notes
We have a fun little partner workout today with the goal of having partners evenly pace each other with the goal of having a little heat on their back as their partner is trying to finish before them within each set. This will infuse a little more intensity into the mix and challenge athletes throughout. Focus on using the run as a steady effort that allows for a little flush and recovery then pushing a little harder through the lunges, wall walks and push press. Expect some midline, quad, and shoulder fatigue to develop.
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• Points of Performance, Coaching Cues, & Scaling Modifications
Dual KB Front Rack Walking Lunge: 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. Brace and press through the floor on each step. We want the hips to come to extension clearly before the next rep. Scale to Dual DB Front Rack Walking Lunges, or move to suitcase style carry, or lighten the load completely and hit up a bodyweight walking lunge.
Dual KB Farmers Walking Lunges: Pick up KB’s by deadlift weights to your sides. 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.
KB Push Press: Work on the vertical dip and drive. Dip through the heels and press through the entire foot as we drive the KB’s overhead. Finish over midline with strong lockout overhead. We can lighten the load or go to DB Push Press or even a Single DB Push Press.
-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.
metcon: "No Strings Attached"
4 rounds for time with a partner of:
Partner 1:
Run, 400 m
Partner 2:
Kettlebell Farmers Carry Walking Lunge, 53/35 lbs, 25 ft
10 Kettlebell Push Press, 53/35 lbs
Kettlebell Front Rack Walking Lunge, 53/35 lbs, 25 ft
3 Wall Walks
-- then --
Partner 2:
Run, 400 m
Partner 1:
Kettlebell Farmers Carry Walking Lunge, 53/35 lbs, 25 ft
10 Kettlebell Push Press, 53/35 lbs
Kettlebell Front Rack Walking Lunge, 53/35 lbs, 25 ft
3 Wall Walks
Time Cap: 30:00
Goal: 18:00-25:00
accessories:
3 rounds for quality of:
Plank Hold, 1 min
Hollow Hold, 30 secs
Side Plank, L 30 secs/R 30 secs
20 Alternating V-ups