WOD: Wednesday 231206

I think we all feel this way during kettlebell workouts.

• Coaching Notes

Today is all about aerobic steady state work with the goal of staying at a consistent pace throughout the entire 30:00 minute EMOM and accumulating volume while keeping the heart rate in a more moderate zone rather than pushing towards redline and testing out how fast you can sustain here. This should feel like you are moving into the workout at a pace you can sustain for 60-90 minutes, but are only doing so for the 30 minutes. In large part because that's just the time we have in class and due to the fact we wouldn't want you hitting that much volume on some of these movements, but the overall effort is what we are targeting.

⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯

• Points of Performance, Coaching Cues, & Scaling Modifications

-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 to strict banded pull-up or toenail spot pull-up.

-Ring Push-Up: Start on top of the rings with full lockout of the elbow and in a tight plank position. Descend with control until the rings are in the armpit, touching the chest, then press back out to the top of the range of motion by keeping the rings close and tight to the body to create a good support position. We can modify very easily here by just adjusting the angle of the rings to make things easier and still maintain the stimulus.

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

strength:

Every 2:30 for 12:30: Deadlift

10 Deadlifts, pick load

Starting at 60% of your 1RM Deadlift and increasing the load each set. Each set must be completed unbroken.

metcon: "Cleaning House"

3 rounds for time of:

15 Dumbbell Hang Clean & Jerks, 50/35 lbs

30 AbMat Sit-ups

15 Dumbbell Front Squats, 50/35 lbs

Primary Objective: Complete each round in under 4:00 minutes.

Secondary Objective: Complete each movement in 2 sets or less.

accessories:

3 rounds for quality of:

Copenhagen Plank, L 20 secs/R 20 secs

8 L/8 R Single Leg Hip Thrusts

Single Leg Hip Thrust Hold, L 20 secs/R 20 secs