WOD: Tuesday 211102

Kenzie, an OG Sanctify member, still kicking it old school here at the gym. Glad to have you here Kenzie!

Coaching Notes:

Even though this is a deload week, this does not mean we full let off the gas and this workout is a direct reflection of that. We are hitting full gas pedal today and really pushing that level of intensity. There is no room to hide in this workout and we are expecting athletes to be left on the floor here. This is a high capacity workout that will definitely provide some good indication of overall working capacity. We are looking for the KB weight to be a weight that you can manage sets of 15+ on, the Thruster weight to be in a range where you can manage sets of 10+ on and for the burpees to stay relatively steady throughout. Try to stay away from grief burpees. This being said, we would like to you to think about this workout as a whole. Going out with a set of 18 KBS, then 9-5 on Thrusters, then breathing through the burpees on the first two rounds and finishing with the 3rd round being a sprint will be what we are looking for on part 1. For part 2, we are looking at maintaining sets of 15-15-15-9 for the KBS, then working at 5 sets of 9 on the thrusters and finishing off with a blazing pace on the burpees. Have fun and get after it!

Points of Performance:

-American KBS: Midline stability and neutral spine. We are looking for hip extension as being the primary focus and really working to have athletes keep their sternum to belly button tight as they press the KB overhead.

-Thrusters: Looking for midline and line of action. We need to keep the barbell over the center of the body from the moment its on the shoulders, through the front squat and into the press overhead with lockout directly over ears.

-Bar facing burpees: We are looking for a tight position on the way down and on the way up with a 2 foot jump over the barbell on every rep.

Scaling Considerations:

For the KBS and Thruster we are most concerned with maintaining midline. So, the scale to allow for best overall movement would be to go to a light KB and russian swings for KBS and for the Thrusters, subbing out the barbell and working into DB thrusters will allow for more free movement, limiting overextension in the spine.

“Werewolf”

For time: 3 rounds of:

18 Kettlebell Swings, 53/35 lbs

15 Thrusters, 95/65 lbs

12 Bar Facing Burpees

-- Rest 5 mins --

54 Kettlebell Swings, 53/35 lbs

45 Thrusters, 95/65 lbs

36 Bar Facing Burpees

Accessories

Every 1 min for 9 mins, alternating between:

7 L/7 R Single Arm Dumbbell Z Press, pick load

10 Strict Toes-to-bars

Ring Support Alternating Knee Raises, 30 secs