WOD: Saturday 231118
Have a great weekend!
• Coaching Notes
Today we are starting off with our favorite partner warm-up, "Rowing Golf". This should get athletes excited and primed for the workout today. We will then touch on all the movements we will see in the workout, specifically talking over scaling modifications for the Strict Handstand Push-Ups as well as technique and form on the Synchro Alt DB Snatch + Synchro Devils Press. The loads today should allow for unbroken reps and the 2:00 minute rest between rounds should allow for intensity and focus to stay high here.
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• Points of Performance, Coaching Cues, & Scaling Modifications
-Strict Handstand Push-Ups: Create a solid stable tripod with an active shoulder, then move into extension through a strong press and firm lockout at the elbow and flexing the core. 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.
-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.
-Push-Ups: Band Assisted Push-Ups is the scale of choice today to allow for more consistency in position on the pushup.
-Calorie Row: Get the rower moving quickly and then work on a steady state long stroke. Focus on leg drive through the first half of the pull, then work on the body and arms staying connected through the finish.
Alternating Single Arm Devils Press: Chest to deck with one hand on the Dumbbell and then jump feet to hands and swing the DB between the legs and punch overhead before returning back to the floor and switching hands. We can scale to Burpees + single arm Hang Snatch vs. putting the movements together. Lighten the load to accommodate unbroken reps.
metcon: "The Devil You Know"
3 rounds, 5 mins each, for max reps of:
12 Strict Handstand Push-ups
12 Synchronized Alternating Dumbbell Snatches, 50/35 lbs
24/18 Push-ups
24/18 Row Calories
Max reps in remaining time Synchronized Alternating Devil Press, 50/35 lbs
Rest 2 mins
Primary Objective: Complete all work as prescribed with your partner in under 3:30 minutes before hitting the max effort devils press to finish.
Secondary Objective: Complete all work in even proportions.
accessories:
5 rounds for quality of:
10 Plate Front Raises, pick load
10 Plate Press, pick load
Rest 15 secs
10 Dumbbell Hammer Curls, pick load
10 Dumbbell Bent Over Rows, pick load