WOD: Thursday 221208

Put your hand up if you’re having a good time!

• Daily Focus

The goal today is to work at a steady state effort throughout and move with purpose. Each station should have a pretty good amount of work in it, but allow for the heart rate to stay low as you work on the task at hand. Transitions should be relatively casual and athletes should feel like they are moving consistently for the entire 25 mins.

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• Points of Performance, Coaching Cues, & Scaling Modifications

Single Dumbbell Step Overs: Work on staying close to the box while bracing the midline. This is a good time to practice form and stay smooth on the box step overs. Work to hold the dumbbell at the side or on the shoulder and see what is the most effective for each athlete.

-Scale: Move to unweighted step-overs or step-ups.

Strict Pull-ups: We should see the pull-up initiated by the lats and the movement of the shoulder blades, rather than movement starting at the elbow.

-Scale: Strict banded pull-up or toenail spot pull-up.

Single Arm Overhead Carry: The focus is on a straight arm, tight belly, and pressing through the sky as we walk. Work to keep the gap between the sternum and belly button tight to avoid overextension of the lumbar spine.

-Scale: Light the load or go to a farmers carry if the athlete has issues going overhead.

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.

metcon: "The Bus Driver"

Every 1 min for 25 mins, alternating between:

13/9 Echo Bike Calories

10 Single Dumbbell Box Step Overs, 50/35 lbs, 24/20 in

1x [ 5 Strict Pull-ups + 10 Push-ups ]

Single Arm Kettlebell Overhead Carry, 70/53 lbs, 100 ft

2/1 Rope Climbs

Accessories:

3 rounds for quality of:

10 L/10 R Single Arm Dumbbell Bent Over Rows, pick load

15 Dumbbell Hammer Curls, pick load

10 Barbell Reverse Wrist Curls, pick load