WOD: Wednesday 230301

Now what are the chances we get another snowpocalypse this week?

• Daily Focus

Today we are tackling a high heart rate EMOM with the emphasis on barbell cycling, as well the burpee box jump over cycle rate. We should see heart rate gradually rise from the 400 m run into the hang power snatch and then peak with the burpee box jump overs. The goal today is to hit some intensity, but still keep the volume to an amount that is easily recoverable. The specific shoulder accessory work is a great addition to the day to keep things healthy and focus on quality movement.

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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

Hang Power Snatches: The focus is finding that hang position above the knee that allows for loading of the hamstrings while keeping lats tight. We will then be moving through the hip and thinking about jumping through the bar. We like to think about it as a violent brush rather than a bang on the bar.

-Scale: Reduce the loads and or move to alternating dumbbell snatches.

Burpee Box Jump Overs: These should be box facing today and we are looking at staying close to the box and low across with a 2 foot takeoff and 2 foot landing.

-Scale: For this one we want to move to burpee step-ups first and then next to burpees-to-target, and finally just scale to a traditional burpee.

Metcon: "Bravo"

4 rounds, 5 mins each, of:

0:00-2:00: Run, 400 m

2:00-3:00: 15 Hang Power Snatches, 75/55 lbs

3:00-4:00: max rep Burpee Box Jump Overs, 24/20 in

4:00-5:00: Rest

Goal: 10-15 Burpee Box Jump Overs per round

Accessories:

For quality:

4 rounds of:

7 L/7 R Single Arm Kettlebell Z Press, pick load

10 Dumbbell Zottman Curls, pick load

-- then --

4 rounds of:

8 Cuban Rotations, pick load

15 Banded Face Pulls