WOD: Wednesday 221207

The 7:30am class has missed you Brian. Too many squats done without your presence.

• Daily Focus

We are primarily focused on the legs and hips today with an EMOM of back squats as well the 8 min triplet of double unders, kettlebell swings, and goblet squats. We have hit this combo of kettlebell swings and goblet squats last cycle with a little heavier load as well as high box jumps, while today we are lowering the load, moving a bit faster, and combining with double unders to up the cadence and heart rate a bit more. The goal today is to have athletes choose a weight they can stay unbroken throughout the workout with, as its the time under tension and keeping the movements cyclical that we are targeting for the stimulus of the day.

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• Points of Performance, Coaching Cues, & Scaling Modifications

Double Unders: Eyes forward and down with gaze out 4 ft in front of you. Keep the hands at the pockets and focus on flicking the wrist twice to create the double under.

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 swing. 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 swing. After that a kettlebell deadlift would be the best option to limit dynamic loading.

Goblet Squats: Hands underneath the kettlebell and the elbows out in front of the body. Initiate with the hips back and down while keeping a tall upright torso and braced midline.

-Scale: Reduce the loads or go to air squats to keep the intended stimulus.

Strength:

Every 1 min for 10 mins.

3 Back Squats, pick load

Complete at your goal weight for the 20 rep set next week.

metcon: "Veronica Vaughn"

Complete as many rounds as possible in 8 mins of:

48 Double Unders

16 American Kettlebell Swings, 53/35 lbs

16 Goblet Squats, 53/35 lbs

Goal: ~4 rounds

Accessories:

3 rounds for quality of:

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

Sandbag Bear Hug Hold, pick load, 30 secs

12 Weighted Hip Extensions, pick load