WOD: Wednesday 230705

Best Deadlift face? I think so.

• Daily Focus

Today, we will be targeting some heavy deadlifts in our strength progression as well as working to stabilize the midline and work on body alignment in the wall facing handstand hold. Practice the most challenging position for each athlete here. We will then move into a set of dumbbell snatch and double unders. The focus here will be on some extra hinge stamina conditioning as well as shoulder stamina and fatigue. The dumbbell should be at a load that is heavy, but athletes should have the ability to perform the 10 reps unbroken.

⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯

• Points of Performance, Coaching Cues, & Scaling Modifications

-Alternating Dumbbell Snatches: Keep the Dumbbell close to the body on the way up as well as on the way down. Switching either above your head or on the way down will limit excess stress on the lower back as we can keep better tension at the floor if we are switching there and unloading before hitting our next rep. We will move to a hang alternating dumbbell snatch and lighten the load today or we can move to a Russian kettlebell swing if the shoulders are acting up.

-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.

strength superset:

Every 2 mins for 12 mins, alternating between:

1x [ 3 Deadlifts + 2 Deadlifts + 1 Deadlift ], pick load

Wall Facing Handstand Hold, 30 secs

metcon: "Kray"

Complete as many rounds as possible in 7 mins of:

10 Alternating Dumbbell Snatches, 70/50 lbs

30 Double Unders

Accessories:

3 rounds for quality of:

8 L/8 R Single Leg Hip Thrusts

15 Banded Pull Throughs

20 Seated Band Hip Abductions