WOD: Wednesday 221102

Education is important but big biceps is importanter, so make sure you get your flex on today with the accessory work.

• Daily Focus

Today we are focused on a challenging little mix of pushing and pulling with a run into toes-to-bars, farmers carry, bench press and strict pull-ups. This will work as a nice functional bodybuilding style pump session. Expect that by the 3rd round you will be feeling the forearms and shoulders pumped up. We will then continue that theme with some specifically targeted hypertrophy work to finish things off for the day.

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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.

-Run Machine Subs:

400 m =

30/24 Row/Ski Erg/Bike Erg Calories

25/18 Echo Bike Calories

27/22 Assault Bike Calorie

40/32 Airdyne Calories

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.

Farmers Carry: Belly tight, kettlebells at the sides, and chest tall.

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.

-Scale: 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 dual landmine press.

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: Strict banded pull-up or toenail spot pull-up.

MetCon: "Stuck in the Middle With You"

3 rounds, 6 mins each, for max reps of:

Run, 400 m

18 Toes-to-bars

Farmers Carry, 70/53 lbs, 200 ft

12 Dumbbell Bench Press, 50/35 lbs

Max reps in remaining time Strict Pull-ups

Rest 2 mins between each round.

Accessories:

3 rounds for quality of:

10 L/10 R Single Arm Dumbbell Bent Over Rows, pick load

15 Dumbbell Hammer Curls, pick load

10 Barbell Reverse Wrist Curls, pick load