WOD: Friday 220128

Great work to Alicia and all other Rowing Challenge participants! Only 4 days left to get your 100k in, but that is still plenty of time to get as far as you can.

• Points of Performance & Coaching Cues

-Deadlifts: Set-up with tension and work to root into the floor and break the bar off the ground. Hips and chest should rise together until the knees and then hinge the barbell to the hip keeping it close.

-Burpees: Hit the deck fast and then bring the feet to the outside of the hands before jumping to extension. Once you hit extension descend fast into the next rep.

-Wall Balls: Breath out as the ball is thrown to target and breath in as the ball comes back to the body. Then brace and hold breath while holding the ball.

• Scaling Considerations

-Deadlifts: Our prime concern here is promoting positions that will reinforce quality hinge patterning. If this means we need to raise the ground, or change the position of the deadlift by going to a hex bar deadlift or sumo deadlift, that would be the best scaling modification.

-Wall Balls: Ideally we want to keep movement patterns similar so moving to a lighter load or lowering the height of the target would be the best option. Next, moving to an air squat would be the next best option.

Strength, Deadlift:

Deadlift 1x5 at 80% 1RM

Deadlift 1x3 at 85% 1RM

Deadlift 1x1 at 90% 1RM

Deadlift 1x1 at 90% 1RM

Deadlift 1x1 at 90% 1RM

"Moneyball"

AMRAP 10 mins:

10 Burpees

20 Wall Balls, 20/14 lbs

Accessories

Behind-the-Neck Strict Press 8-8-8, using heaviest weight per set

Weighted Hip Extension 15-15-15, using heaviest weight per set

-- then --

Sorenson Hold Dumbbell Row 10-10-10, using heaviest weight per set

[ 10 L/10 R Single Leg Hip Thrusts ] 1-1-1, using heaviest weight per set