WORKOUT OF THE WEEK 6.24.2019
Training Think Tank created this WOD in honor of Barbell Buddha Chris Moore, and it is a mean one!
Grab a barbell, a kettlebell, a med ball and get to work!
“Sluggo”
Rx:
4 Rounds For Time:
6 Hand Release Deadlifts #365/255
12 Single Arm KB snatch #53/35 each arm
18 Wall Balls #30/20
48 Ft. Handstand Walk
Scaled:
4 Rounds For Time:
6 Hand Release Deadlifts 275/185
12 Single Arm Russian Kettlebell Swings/arm #53/35
18 Wall Balls #20/14
:45 Handstand Hold against the wall
18 minute time cap
*Courtesy of Training Think Tank*
The hand release deadlift is quite the new movement if you’re used to the momentum of Touch and Go deadlifts, it’s the 1st rep, EVERY REP. The standard here is to bring the bar all the way down without letting go and once it touches the ground, you release your hands. You can then choose to stay in a hinge position or stand back up to take a breath before going into the next rep, the rep only counts if you carry the bar down, dropping from the top is a no rep.
The single arm KB snatches are non-alternating, so you will do 12 on one arm and then 12 on the other arm before moving onto the wall balls. Let’s focus on staying as upright as we can during the snatches to use more legs and try to save as much as we can for our poor shoulders! If you are doing the single arm Russian kettlebell swings, make sure you swing it up to eye level.
The wall ball weight is aggressive, even for an 18 minute time cap. If you are using the 30/20 Rx suggestion, this shouldn’t be more than 2-3 sets each round otherwise let’s scale it down.
The handstand walks has to be done in 12 feet increments just like we do 5 feet increments for the open. If you have trouble with handstand walking in general or under fatigue, let’s scale it down to half the length as long as it’s still challenging. Remember to keep that midline tight!
As a general note, the deadlift weight is very aggressive for an Rx weight so scale down as needed and focus on good form today. You can switch it up with the scaled movements if you are able to do most of Rx.
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