WOD: Tuesday 220927

Our cups runith over with all the benching we’ve gotten recently. Wide Chest Winter incoming.

• Daily Focus

Today we are hitting an alternating every 90 sec style EMOM with the goal of going heavy both on the bench press as well as our weighted strict pull-up. The idea behind this superset is to allow us to get in a good amount of work today, get to something heavy, while also allowing for enough recovery to really hit each set well as there will be more than 2:30 rest between the same exercise on this superset. We will then hit a classic style 7 min AMRAP with the emphasis on midline conditioning.

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• Points of Performance, Coaching Cues, & Scaling Modifications

Bench Press: Engage the lats and mid back by focusing on breaking the bar and pulling the bar down to you. The bench press should be initiated through the shoulders and mid back and rather than just focusing on the chest/pecs being the primary mover.

-Scale: Sub a floor press, dumbbell bench press, or tall kneeling double landmine press, in order to work on a horizontal pressing motion that is more adaptable for those with shoulder mobility issues.

Weighted 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: Sub a 3-5 sec eccentric pull-up for strength development.

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.

Box Jump Overs: Stay low and close to the box and remember to breathe. Work to rotate on the box before landing and coming right back to the box to limit excess movement on the floor.

-Scale: Sub box step overs or box step-ups.

Hand Release Push-ups: You should be a moving plank and initiate the rep through the shoulders and not the elbows.

-Scale: Adjust to traditional push-ups, elevated push-ups, or band assisted push-ups.

Strength:

Every 1:30 for 15 mins, alternating between:

3 Bench Press, pick load

3 Weighted Strict Pull-ups, pick load

Increasing loads from 80% 1RM to a 3 rep max.

MetCon: "Problem Dog"

As many reps as possible in 7 mins of:

3 Toes-to-bars

3 Box Jump Overs, 24/20 in

3 Hand Release Push-ups

6 Toes-to-bars

6 Box Jump Overs, 24/20 in

6 Hand Release Push-ups

9 Toes-to-bars

9 Box Jump Overs, 24/20 in

9 Hand Release Push-ups ...

Continue adding 3 reps each round to each movement until time expires.

Accessories:

4 rounds for quality of:

8 L/8 R Half Kneeling Med Ball Rotational Slams, pick load

10 Med Ball Overhead Sit-up Toss, pick load

Paloff Hold, L 30 secs/R 30 secs