WOD: Wednesday 211020

Cool breakdancing skills Steve!

Coaching Notes:

Today, is all about body weight conditioning. This has a feel of a hero-esc style workout and we are hitting each round on the 12:00 Clock. The goal here is to ensure that we have at least 2:00 rest between rounds. This means staying steady and consistent throughout the workout. We are looking for each movement to go relatively close to unbroken while at the same time maintaining quick and steady transitions from movement to movement. Help athletes choose movement modifications that allow for them to do that. The warm-up today is quick and to the point. We don’t need any equipment and all we need to do is focus on doing each movement correctly. This will allow us to have some time to go over the hip for the chest to bar pull-up or chin over pull-up. For those with any should issues, sub strict pull-ups to limit dynamic loading of the shoulder joint.

Scaling Considerations:

Today, the main focus for scaling will be around the pull-up. We can move to strict pull-ups for anyone with shoulder issues, then banded strict pull-ups and finally ring rows. For the push-ups lets move to elevated push-ups to allow athletes to maintain body position while getting quality reps in.

Bike Equivilent for the Run = 40/30 Cal Air Bike or 1000/800m Bike Erg

Happy

Every 12:00 for 36:00

400m Run

25 Air Squat

20 Push-up

20 Chest to Bar Pull-ups

20 Push-up

25 Air squat

400m Run

Accessories

For Load:

50ft Back Rack Walking Lunge

4 Sets

*build in weight each round to make it as heavy as possible for 50ft

R: 2:00 b/s