WOD: Wednesday 220413

I promise Jodi, this week’s weather will be perfect for running.

• Points of Performance & Coaching Cues

-Bench Press: Engage the lats and mid back by focusing on breaking the bar and pulling the bar down to you. The bench press should be initiated through the shoulders and mid back and rather than just focusing on the chest/pecs being the primary mover.

-Single Arm Dumbbell Push Press: Work to keep the posterior delts and lats engaged at the front rack position on the dip and drive. This will help to keep the shoulder healthy as well as create a better position to press off of.

-Run: Pull off the ground and keep the chest tall with a neutral spine. Create tension by pulling your pelvis under your torso and work to keep a quick cadence.

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• Scaling Considerations

-Bench Press: Sub a floor press, dumbbell bench press, or tall kneeling double landmine press in order to work on a horizontal pressing motion that is more adaptable for those with some shoulder mobility issues.

-Single Arm Dumbbell Push Press: Sub a landmine press or a single arm dumbbell strict press at 8-10 reps instead of 6 to limit tension in the front rack position.

-Echo Bike Subs:

50/40 Assault Bike Calories

60/45 Airdyne Bike Calories

-Run Machine Subs:

400 m =

30/24 Row/Ski Erg/Bike Erg Calories

25/18 Echo Bike Calories

27/22 Assault Bike Calories

40/32 Airdyne Bike Calories

Strength:

Every 3 mins for 12 mins do:

8 Bench Press, pick load

6 L/6 R Single Arm Dumbbell Push Press, pick load

Bench Press- 60-65% 1RM

Single Arm Dumbbell Push Press- choose a challenging load and build

“To Infinity and Beyond”

For time:

40/30 Bike Calories

Run, 1 mi

100/80 Push-ups

Competitor: Wear a weight vest, 20/14 lbs / 9/6 kg.

Time domain: 13-18 mins

Time cap: 20 mins

Accessories:

3 rounds for quality of:

10x [ 1 Hip Extension + 1 L/1 R Sorenson Hold Dumbbell Row ], pick load

10 Poliquin Raises, pick load

20 L/20 R Running Banded Heel Pulls