WOD: Friday 220121

Hey Nate, 6:15am class calling. Just wondering where you have been hope to see you around soon.

• Points of Performance & Coaching Cues

-Chest-to-bar Pull-ups: Main focus here today is to get athletes to understand how to retract their shoulder blades and pull the bar all the way to the chest. Focus on lat engagement and getting a strong retraction through the mid back.

-Squat Cleans: We want to see quick singles today, so watching for a strong quality set-up position on each rep is the primary focus. Pull body to bar and chest up at the start, then smooth off the floor and fast through the hips.

-Wall Walks: Work to keep the arms straight and continue to press through the floor. Practice the Open standard by keeping hands in place and moving the feet first up the wall as we initiate the wall walk.

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• Scaling Considerations

-For the back squats today we can modify and go to a box squat if needed to limit tension in the back and the knees. We could also modify to barbell hip thrusts for back issues if loading the spine is problematic.

-For the pull-ups today, lets move to toenail spot pull-ups, or we can go to jumping pull-ups with a controlled descent.

-Wall walks today can be modified by how far you go up the wall or we can move to a wall walk to box in a pike position.

-For the squat cleans, lets move to a hang position first, then go to hang power cleans + front squats. If it's the squat add reps and keep a hang power clean version to keep the stimulus today.

Strength, Back Squats:

10 Back Squats, 65% 1RM

Every 2:30 for 10 mins.

"Touching Your Enemy"

For time:

18 Chest-to-bar Pull-ups

6 Wall Walks

12 Squat Cleans, 135/95 lbs

15 Chest-to-bar Pull-ups

5 Wall Walks

10 Squat Cleans, 155/105 lbs

12 Chest-to-bar Pull-ups

4 Wall Walks

8 Squat Cleans, 185/125 lbs

9 Chest-to-bar Pull-ups

3 Wall Walks

6 Squat Cleans, 225/155 lbs

Goal time domain: 11-15 mins

Time cap: 18 mins

Accessories

For quality, 4 rounds of:

10 L/10 R Rear Foot Elevated Deadlifts, pick load

12 L/12 R Single Arm Upright Rows, pick load

-- then --

3 rounds of:

8 L/8 R Front Rack Box Step-ups, pick load

15 Bent Over Reverse Flies, pick load