WOD: Friday 220204

May your rowers count your calories by 2, your thrusters feel lighter than a feather, and you pull ups be on point today.

• Points of Performance & Coaching Cues

-Back Squat: Focus on bracing before we even touch the barbell. Keep eyes forward and belly tight. These squats should be at a consistent tempo.

-Row Calories: Straight chain path and stay connected through the stroke. Legs, body, then arms!

-Thrusters: Work to breath on the thrusters. Strong punch overhead, then work to ride the barbell down with the bar in a quality front rack position in and out of the squat. Flex the midline as we ascend the squat to create a stronger press overhead.

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• Scaling Considerations

-Back Squats: Scale to a box squat or barbell hip thrust for those with knee or back issues.

-Row Calories: Machine substitutions- same calories on Ski Erg or Assault Bike, 50/40 Echo Bike calories, or 600 m run.

-Thrusters: We can lighten the load, move to wall balls, dumbbells, or even air squats to still work within the idea of the workout.

-Chest-to-bar Pull-ups: Move to chin over bar pull-ups, then strict pull-ups, then banded strict pull-ups, and finally jumping pull-ups would be the go to today.

Strength: Back Squats:

Every 3 mins for 12 mins: Back Squat

10 Back Squats, 70% 1RM

Workout Primer:

3 rounds for quality of:

5 Row Calories

4 Thrusters

3 Pull-ups- option of choice

Rest 30-40 secs

"Commodus"

For time:

60/48 Row Calories

45 Thrusters, 75/55 lbs

30 Chest-to-bar Pull-ups

Time domain: 5-8 mins

Time cap: 10 mins

Accessories

4 rounds for quality of:

8 L/8 R Single Arm Z Press, pick load

12 Reverse Grip Bicep Curls, pick load

10 L/10 R Bulgarian Split Squats, pick load