W.O.D. Wednesday 1/16/19

15
Jan

W.O.D. Wednesday 1/16/19

Strength – 16 minutes

Find a heavy 5 rep, 3 rep, and 1 rep bench press
*As you partner up with 2-3 others, make sure there is always someone spotting you
*Coaches please give a quick explanation on spotting for safety

Conditioning WOD – 14 minutes

In this triplet workout, athletes will choose a kettlebell or dumbbell that is a little heavier than we typically use in workouts. This should be a weight that they are able to complete 14-18 reps unbroken when fresh. Within the workout, this is 16 total or 8 per arm. For the shuttle sprints, we can set cones or tape 30 ft apart from each other. Every touch with one point of contact behind the line counts as a rep. Score at the end is total round and reps.

As many rounds + reps as possible in 14 minutes of…
16 Hand Release Pushups
20 x 30 ft Shuttle Sprints
16 Alternating KB/DB Snatches 70/50

*KB/DB must tap on ground each rep, do not drop DBs above knee. Please set down. There are not enough 70DBs to go around so if men going RX, must use 70lb KBs.

SHUTTLE SPRINTS
Steady vs. Abrupt
There are two common options on shuttle sprints. The first is taking an abrupt turn. This means running is a straight line from A to B and constantly stopping and starting again. Athletes can avoid some of this transition by leaning in the opposite direction as they approach the wall. Another way to take out some of the stop and go is to take a steady turn. This is only good logistically if there is enough space to safely do it. The steady turn involves making a small semi circle turn instead of planting a pivoting. This allows athletes to better maintain their forward momentum and can be better for athletes with knee, hip, or ankle issues where planting is uncomfortable.

Alternate Legs
In the steady turn, there is really no need to alternate legs. On the abrupt turn, however, athletes will benefit from alternating which leg they push off of. An easy way to do this is simply face one direction the whole time. Find a landmark and always have the chest face that direction when planting. This will ensure that athletes are working the right and left legs equally.

KB/DB SNATCHES
Muscle or Power?
Just like there are two types of shuttle sprints to choose from, there are also two common methods of KB/dB snatching. The first is the power snatch, where athletes drop under the weight. The second is the muscle snatch, where athletes extend hard and do not re-bend. The power is similar to a push jerk, where the muscle is similar to a push press. There are good ways to do both and bad ways to do both. The good ones involve a quick lockout of the weight. The bad ones involve excessively pressing out the weight. Athletes can choose what method works best for them, aiming to lock the kb/db out quickly no matter the method.

STRATEGY
The bigger separators today are the runs and the kb/db snatches. While there isn’t much of a different between fast pushups and slower pushups, there is a more significant difference between fast and slow kb/dbsnatches and shuttles. There is a sneaky 200+ meters of running per round, counting the transitions. A sneaky amount of time can also get away from us when the heavier kB/dB is sitting on the ground. Flying through both of those movement isn’t recommended, but we can put more effort into both of those and aim to recover on the push ups.

On the kb/db snatches and runs, we can also think about one side getting a break while the other works. We’re alternating legs on the runs and alternating arms on the snatches. Use that as motivation to push the pace more. 1 steady movement followed by 2 more aggressive movements.