WOD: Thursday 231005

• Coaching Notes

We are starting off the day with some Turkish Get-ups as a targeted shoulder + midline primer before moving into the strength conditioning piece that very much has a functional bodybuilding feel to it. The main focus of the day is upper body pressing and midline stability. The workout will get very pumpy and global fatigue and interference will play an effect with this one. Spend the time talking through the points of performance for each movement and what the ideal stimulus of the day is. We want to keep athletes moving, but this is not a fast moving workout. This workout is meant to be done for strength conditioning work and with intent, so keep pace smooth rather than shooting for fast.

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• Points of Performance, Coaching Cues, & Scaling Modifications

-Echo Bike Calories: Work to keep the body moving forward rather than side to side. Focus on the push/pull with the arms and pressing down through the legs.

Hollow Body Dual Kettlebell Bench Press: The focus here is to maintain a quality hollow body position, pull the kettlebells down until they touch the chest at the armpit and then press back up to extension by bracing the midline, pressing through your core and finishing strong overhead. This turns into a full body movement that packs a punch. Sub out floor press if we don’t have enough benches, and or DB’s if we don’t have enough KB’s.

Farmers Carry: Belly tight, KBs at the sides and chest tall.

-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.

strength:

Every 1 min for 8 mins.

1 L/1 R Turkish Get-up, pick load

metcon: “Bella's Ball”

Complete as many rounds as possible in 16 mins of:

18/13 Bike Calories

8 Hollow Body Kettlebell Bench Press, 53/35 lbs

Kettlebell Farmers Carry, 53/35 lbs, 200 ft

8 Strict Handstand Push-ups

Goal: ~4 rounds

accessories:

4 rounds for quality of:

Single Arm Overhead Carry, pick load, L 50 ft/R 50 ft

20 Alternating V-ups

Paloff Hold, L 30 secs/R 30 secs