WOD: Wednesday 220921
Two Wednesdays in a row Margot. I think you’ll just be our go to Wednesday model.
• Daily Focus
Today is a benchmark style triplet that will certainly leave the athletes floored after this one. We are beginning this workout and ending this workout with a 400 m run, while interspersing runs between each round of American kettlebell swings and wall balls. For those of you who wanted a little more running, here is your dose! We are going to get in 1.5 miles of running along with 140 American kettlebell swings and 140 wall balls. We love this style of workout because it challenges the athletes to decide on paces early on in the workout. For some, you may see this and try to go unbroken, but from experience the final 40-30-20 is pretty challenging to keep your heart rate under control.
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• Points of Performance, Coaching Cues, & Scaling Modifications
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.
American Kettlebell Swings: We are looking for hip extension while maintaining midline. A lot of athletes tend to lose midline as we go to full extension on the kettlebell swings. The best cue here is to shorten the gap between your sternum and belly button.
-Scale: First scale will be to lower the weight, then next would be to change to a Russian kettlebell swings. After that a kettlebell deadlift would be the best option to limit dynamic loading.
Wall Balls: Elbows should stay in front of the body and hip crease needs to pass below parallel. Focus on a good dynamic drive with tension out of the hole as we release the ball.
-Scale: For wall balls, let's first reduce the weight, second reduce the height of the target, and third we can move to a light goblet squat or air squats. If someone has knee issues then sub out light dumbbell push press or strict press.
MetCon: "Limo Driver"
For time:
Run, 400 m
20 American Kettlebell Swings, 53/35 lbs
20 Wall Balls, 20/14 lbs
Run, 400 m
30 American Kettlebell Swings, 53/35 lbs
30 Wall Balls, 20/14 lbs
Run, 400 m
40 American Kettlebell Swings, 53/35 lbs
40 Wall Balls, 20/14 lbs
Run, 400 m
30 American Kettlebell Swings, 53/35 lbs
30 Wall Balls, 20/14 lbs
Run, 400 m
20 American Kettlebell Swings, 53/35 lbs
20 Wall Balls, 20/14 lbs
Run, 400 m
Goal: 22-25 mins
Time cap: 30 mins
Accessories:
3 rounds for quality of:
20 Alternating Back Rack Reverse Lunges, pick load
GHD Sorenson Hold, 1 min