WOD: Thursday 220811

You can always count on Shannon being excited for any workout. Even the ones that have Turkish Get Up and rope climbs in them.

• Daily Focus

We are working to slow things down today and focus on a little more high skill movements here with the emphasis on midline stability with the Turkish get-up and upper body pulling with our rope climbs. We have added the run in here to build that aerobic system, and give the body time in between those higher skill movements to recover before tackling more reps.

⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯

• Primer Circuit

3 rounds for quality of:

5 L/5 R Single Arm Overhead Tall Kneeling-to-Standings

8 Strict Knees-to-elbows

8 L/8 R Single Arm Ring Rows- 2020 tempo

⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯

• Skills & Drills

Rope Climb Technique Work

Turkish Get-up Technique Work

⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯

• Points of Performance, Coaching Cues, & Scaling Modifications

Turkish Get-ups: Keep a straight arm position, eyes locked on kettlebell, lean into elbow, then sit-up, bridge, pull leg through to low lunge, sit to half kneeling lunge position, then stand tall. Be sure to retreat with the same steps on the way down as way up in reverse.

-Scale: Sub out single arm overhead tall kneeling-to-standing as a good modification and reduce the loads.

Rope Climbs: Focus on making the first jump high up the rope and cut the rope as close to the hands as possible. Then work on the descent by letting the rope slide fast between the feet and hands lightly on the rope.

-Scale: Sub out pull-to-stands or single arm supine grip ring rows for the rope climbs today. Also if you don’t have enough ropes we can do 4 strict chin-ups per rope climb as a scale.

Run: Pull off the ground and keep the chest tall with a neutral spine. Create tension by pulling your pelvis under your torso and work to keep a quick cadence.

-Run Machine Subs:

400 m =

30/24 Row/Ski Erg/Bike Erg Calories

25/18 Echo Bike Calories

27/22 Assault Bike Calories

40/32 Airdyne Calories

MetCon: “Monkey Business”

4 rounds for time of:

6 Turkish Get-ups, 53/35 lbs

3/2 Rope Climbs

Run, 400 m

Goal: 15-20 mins

Time cap: 25 mins

Accessories:

4 rounds for quality of:

Double Kettlebell Overhead Carry, pick load, 50 ft

10 Dumbbell Hammer Curls, pick load

Scapular Elevation Overhead Drill, 15 secs