WOD: Wednesday 230222

What’s harder Sara, the Open or the competition from a few weeks ago?

• Daily Focus

We are chasing the pump today with a little push press action to start things off before tackling a really fun strength conditioning triplet. We want athletes to push the weight a bit here on the push press and then find some weights that will allow them to focus on challenging unbroken through the workout in the main component. For strict pull-ups let's work with athletes on how a strict banded pull-up should feel or an eccentric style pull-up or toenail spot pull-up should feel.

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• Points of Performance, Coaching Cues, & Scaling Modifications

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.

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

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.

strength: Push press

Complete sets every 2 mins for 10 mins.

Push Press 1x5 at 65% 1RM

Push Press 1x4 at 70% 1RM

Push Press 1x3 at 75% 1RM

Push Press 1x3 at 80% 1RM

Push Press 1x3 at 85% 1RM

metcon: "Joia Beach"

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

15 Dumbbell Bench Press, 50/35 lbs

Dumbbell Farmers Carry, 50/35 lbs, 300 ft

Max reps in remaining time Strict Pull-ups

Rest 2 mins between each round.

Accessories:

4 rounds for quality of:

Sandbag Carry, pick load,

200 ft Reverse Sled Drag, pick load, 200 ft

12 Incline Chest Supported Dumbbell Rows, pick load