WOD: Tuesday 220705

Can always count on Mama Lisa crushing the Saturday morning workout. Keep up your hard work!

• Daily Focus

We are looking to reduce total volume on the body today, while still working on some unilateral strength work and upper body muscular endurance. We are hitting a classic triplet with a monostructural component, a gymnastics component, and a weightlifting component. We should never be fully recover after round one, but also we should not need to sprint in order to finish any round.

⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯

• Points of Performance & Coaching Cues

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.

Burpee Pull-ups: Stay under the bar and ideally we have a bar 6 inches above reach and we can jump into the pull-up. Keep a cadence and rhythm here today.

Dual Dumbbell Suitcase Walking Lunges: You will be carrying both dumbbells at the side of the body with the chest tall and walk with feet in shoulder width position so that you don’t end up walking in a tight rope.

⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯

• Scaling Considerations

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

Burpee Pull-ups: We can sub to burpee jumping pull-ups as a great modification for the day to keep a similar stimulus while still hitting the same style movement.

Dual Dumbbell Suitcase Lunges: Reduce the load, go to a bodyweight lunge, or we can go to a low box step-up for an alternative today that will keep athletes progressing.

Metcon: "Top Gun"

4 rounds, each round for time, of:

Run, 400 m

10 Burpee Pull-ups

Dumbbell Suitcase Lunge, 50/35 lbs, 50 ft

Go every 5 mins.

Goal: 3:30-4 mins per round

Time cap: 4:30 per round

Accessories:

3 rounds for quality of:

10 L/10 R Single Arm Tripod Rows, pick load

10 Goblet Cyclist Squats, pick load