WODs

"Backhoe"

Context: Practice – Being a good spotter

Strength: 5-5-5-5-5 Bench Press (5 sets of 5 reps, increase weight with each set)

Super Set: 5×5 dumbbell bent over row (5 sets at the same load)

Metabolic Conditioning: “Backhoe“

5 rounds for time.

8 dumbbell hang power cleans (Health: 20b / Athletic: 30lb* / Performance: 45lb)

8 dumbbell squats (same)

8 round trips of 20′ forward, 20′ backward running

Scaling Guide: 6 – 10 min, about 1:30 per round. Scale Up: 35/53lb kb

Coaching Tips: Keep the dumbbell path close to the body and don’t let them drift way out in front (turning it into more of a curl). Be sure to use a good hip drive on the push presses. For the forward / backward runs, push the pace on the sprint going forward and be more careful on the backward run so you don’t trip!  When you transition from backward to forward, avoid a big explosion and stressing out your Achilles/calf (explosive change of directions here can cause a calf strain).

Optional ‘Cash Out’ or Hypertrophy: 2 min max cal row/airdyne, 1 min rest, 2 min max cal row/airdyne, OR 3 sets of 15 single arm db bench press in a super set with 15 loaded hip extensions

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