WOD: Wednesday 231018

• Coaching Notes

We have snatches on the menu today along with a retest from week 1, called "The Hurricane". We like this as a retest as it allows for us to really see where our barbell cycling is at as well as the high aerobic effort V02 Max style mixed modal work. This one is also easily scalable across the board to keep the effort high by either going to lighter loads, alternating db snatches, or kbs. For those that are shorter in stature or lighter in terms of bodyweight look to scale the bike to something that they can keep the effort high on rather than allowing for a really long bike at more steady state effort.

The complex we are starting off the day with is a fun complex meant to challenge positions and technique along with grip endurance. This is meant to be done unbroken and will be a complex we revisit towards the end of our next upcoming cycle.

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• Points of Performance, Coaching Cues, & Scaling Modifications

-Calorie Echo Bike: Work to keep the body moving forward rather than side to side. Focus on the push/pull with the arms and pressing down through the legs. We can sub an Assault Bike and adjust the Calories to 24/18, 18/13, 12/8.

-Power Snatch Cycling: We want to work on barbell cycling patterns here and keep the barbell close while also keeping the chest tall as we move to the floor. Work to push the bar to the floor as we don’t want to stop momentum on the thighs or loose tension by letting the barbell pull us to the floor. Think smooth and fast. For quick singles, the focus is going to shift to dropping the hips at the start of each rep as the tendency will be to leave those high when going back down for the next rep. We can go to Hang Power Snatches and or lighten the load. We could also go to American KBS or Alternating DB Snatches for those that are limited with a barbell in their hands.

weightlifting:

Every 3 mins for 15 mins.

1x [ 1 Snatch + 1 Overhead Squat + 1 Hang Snatch + 1 Overhead Squat + 1 Snatch ], pick load

Start @ 60% of 1RM Snatch

metcon: "The Hurricane"

For time:

24/18 Bike Calories

21 Power Snatches, 75/55 lbs

18/13 Bike Calories

5 Power Snatches, 75/55 lbs

12/8 Bike Calories

9 Power Snatches, 75/55 lbs

18/13 Bike Calories

15 Power Snatches, 75/55 lbs

24/18 Bike Calories

21 Power Snatches, 75/55 lbs

Time Cap: 15:00

Goal: 8:00-13:00

accessories:

3 rounds for quality of:

15 L/15 R Banded Terminal Knee Extensions

10 L/10 R Single Leg GHD Hip Extensions

Reverse Sled Drag, pick load, 100 ft