WOD: Wednesday 220420

Just when you thought wall walks were left in the dust, they rear their ugly head back.

• Points of Performance & Coaching Cues

-Dumbbell Bench Press: Focus on engaging the posterior delt and mid back here as we stabilize the dumbbells on the eccentric portion to the chest. Stay tight and punch fast on the punch in order to really keep the dumbbells moving in a straight line of direction.

-Single Leg Romanian Deadlifts: Look for anti-rotation here and do not let the athletes twist as they move into this movement. Body should move as one connecting the torso and the trailing leg with the standing leg having a soft knee while engaging the glute and hamstrings.

-Dumbbell Front Rack Carry: Work on a quality set-up and clean to the shoulders, then keep everything tight and engaged with a quality rack position and the knuckles touching at the collar bone.

-Dumbbell Step Overs: Work on staying close to the box while bracing the midline. This is a good time to practice form and stay smooth on the box step overs.

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• Scaling Considerations

-Dumbbell Bench Press: Sub a floor press or just limit the range of motion for the athlete and have them just go to 90 degrees at the elbow. We can also sub a tall kneeling double landmine press.

-Wall Walks: The focus here is stability on the hands and through the midline. We can sub in a box wall walk or just not go as high up the wall and as inverted in the wall walk.

-Single Leg Romanian Deadlifts: Scale to the use of dumbbells or no weight as the stability is something we really want to practice today.

-Dumbbell Step Overs: The first option would be to hit a single dumbbell step over, then move to step-ups, the just take out the weight all together to limit loads on the low back and knees.

Strength:

Every 1 min for 12 mins, alternating between:

12 Dumbbell Bench Press, pick load

8 L/8 R Single Leg Romanian Deadlifts, pick load

Double Kettlebell Front Rack Carry, pick load, 100 ft

"Jambi"

Complete as many rounds as possible in 8 mins of:

3 Wall Walks

10 Dumbbell Box Step Overs, 35/25 lbs, 24/20 in

Accessories:

4 rounds for quality of:

10 Goblet Cyclist Squats, pick load

10 Barbell Hip Thrusts, pick load

15 Ring Hamstring Curls