WOD: Wednesday 230920
• Coaching Notes
Lunges, Lunges, Lunges! Get ready for a little booty day today with some good quality work for our lunge volume. This will definitely leave the legs feeling a bit sore tomorrow and Friday, but we are hoping that over the course of the previous 5 weeks of this cycle you have been able to really build them up to handle the workload today. The workout is called "Walk Away" and we hope you can still walk away from this workout. The main emphasis we want to tackle today is the lunge position and how we set up the feet. For all lunge variations we are looking for the feet to stay closer to shoulder width apart rather than hip width apart. This will create a better base of support. Press the knees out just like a squat when we lunge and imagine flexing your belly as you stand on every single step. Go over these points and talk through the different variations today. Leg stamina is definitely the main focus here, so spend the time loosening athletes up post workout.
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• Points of Performance, Coaching Cues, & Scaling Modifications
Dual DB Front Rack Walking Lunges: DB’s must remain on shoulders with both heads of the DBs touching the shoulders. Hands must remain on the shoulders and elbows must stay in front of and under the DBs. Step with consistent steps at hip to shoulder width and focus on the knees tracking out to engage the glutes.
-Scale: Reduce the load, go to a single DB goblet walking lunge, or a farmers carry walking lunge.
Front Rack + Overhead Walking Lunges: Pick up dumbbells by power cleaning them to your shoulders. Then punch one dumbbell overhead and keep a firm locked out elbow position while the other dumbbell is resting on the front rack. Then step with consistent steps at hip to shoulder width and focus on the knees tracking out to engage the glutes.
-Scale: Reduce the load, go to a bodyweight walking lunge, or light alternating step-ups.
-Dual Dumbbell Farmers Walking Lunges: Pick up dumbbells by deadlift weights to your sides. Then step with consistent steps at hip to shoulder width and focus on the knees tracking out to engage the glutes. Reduce the load, go to a bodyweight walking lunge, or light alternating step-ups.
-Calorie Row: Get the rower moving quickly and then work on a steady state long stroke. Focus on leg drive through the first half of the pull, then work on the body and arms staying connected through the finish. If we need to sub machines adjust to Ski Erg or Bike Erg for the Same Calories. We can adjust the Echo Bike if you so choose and just cut calories down to (18/13, 13/10, 8/6)
strength:
Every 2 mins for 8 mins.
1x [ 5 L/5 R Back Rack Reverse Lunges ], pick load
Starting at 100% of your 10RM and increasing load to a max for the day.
metcon: "Walk Away"
For time:
21/17 Row Calories
Dumbbell Farmers Carry Lunge, 50/35 lbs, 50 ft
15/12 Row Calories
Dumbbell Front Rack Lunge, 50/35 lbs, 50 ft
9/7 Row Calories
Dumbbell Front Rack + Overhead Lunge, 50/35 lbs, 50 ft
-- Rest 2:30 --
18/13 Bike Calories
Dumbbell Farmers Carry Lunge, 50/35 lbs, 50 ft
13/10 Bike Calories
Dumbbell Front Rack Lunge, 50/35 lbs, 50 ft
8/6 Bike Calories
Dumbbell Front Rack + Overhead Lunge, 50/35 lbs, 50 ft
Goal: 5:00-7:00 minutes/Part,
12:00-16:00 Running Time
Time Cap: 18:00 Total Clock Time
Accessories:
4 rounds for quality of:
Single Leg Sorenson Hold, L 20 secs/R 20 secs
Sandbag Bear Hug Hold, pick load, 45 secs
Reverse Sled Drag, pick load, 100 ft
Sled Push, pick load, 100 ft