WOD: Thursday 221215

Every single one of these movements are a favorite of Bonds and he told me to put them all into a workout for us. Don’t let him tell you otherwise!

• Daily Focus

We are tackling our 20 min EMOM capacity test today with the goal of testing out some movement combinations we will see in the Open and seeing where our muscular endurance and lactate threshold capacity is at. The goal with the workout should be to have a steady build throughout with rounds 3-5 being a real challenge to get done within the 1 min. To add a little different style to the workout structure, this workout will be scored as an AMRAP with 5 rounds being the top score and if you couldn’t keep the movements on the 1 min, you will turn it into an AMRAP.

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• Points of Performance, Coaching Cues, & Scaling Modifications

Row Calories: 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.

-Scale: Sub machine of choice.

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.

-Scale: For wall balls, let's first reduce the weight, second reduce the height of the target, and third we can move to a light goblet squat or air squats. If someone has knee issues then sub out light dumbbell push press or strict press.

Toes-to-bars: Similar to the rings here, where we are looking for that tight kip glide while keeping the lats active through the swing.

-Scale: Let's scale to alternating toes-to-bars, then knees-to-elbows, then strict knee raises, and finally move to v-ups or sit-ups if we need an option that is not on the rig.

Dual Dumbbell Front Rack Walking Lunges: Dumbbells must remain on shoulders with both heads of the dumbbells touching the shoulders. Hands must remain on the shoulders and elbows must stay in front of and under the dumbbells. Step with consistent steps at hip to shoulder width and focus on the knees tracking out to engage the glutes.

-Scale: Reduce the load, go to a single dumbbell goblet walking lunge, or a farmers carry walking lunge.

Metcon: "Bandit"

Every 1 min for 20 mins, alternating between:

16/13 Row Calories

20 Wall Balls, 20/14 lbs

15 Toes-to-bars

Dumbbell Front Rack Walking Lunge, 50/35 lbs, 50 ft

Accessories:

Sleep 8 hours. Eat.