WOD: Friday 211112

I think you’re gonna have to work on that beard of Zeus there Huerung.

Coaching Notes:

Today is all about staying consistent on the rope and then maintaining a solid pace through the middle of each set. This workout will end up getting very grippy so work on lightly holding the rower, rather than really pulling hard and forcefully each stroke. This won't limit power all that much, but will save grip quite a lot. We would like to see each movement done in under a minute in order to stay within the time domain. We are really looking for about 40sec per movement during the set.

Scaling Considerations

The big focus with scaling today will be working with athletes on the rope climbs. Everything else is pretty simple, so spending the time there to help athletes with footwork and variations will be really helpful. For the DB shoulder press, just go to a lighter DB strict press and that will mitigate a lot of issues.

If overhead pressing is of concern, consider moving to a landmine press or incline DB bench press.

"By the Beard of Zeus!"

5 rounds, each round for time, of:

2/1 Legless Rope Climbs

16/13 Row Calories

9 L/9 R Single Arm Dumbbell Push Press, 50/35 lbs

16/13 Row Calories

2 Rope Climbs

Rest 2 mins between each round.

Goal: 3:30-4:30 per round

Time cap: 30:00 (total time)

Accessories

Complete as many rounds as possible in 6 mins of:

Max rep Rower Pike-ups

10 Dumbbell Bicep Curls, 35/25 lbs