WOD: Friday 220506

May your Friday and weekend be filled with as much joy as Schneider has when pushing a sled.

• Points of Performance & Coaching Cues

-Strict Pull-ups: We should see the pull-up initiated by the lats and the movement of the shoulder blades, rather than movement starting at the elbow.

-Air Squats: Hip crease below parallel and show full hip extension at the top of each rep.

-Push-ups: Focus on initiating the movement through the shoulders and not the elbows. Utilize the mid-back rather than upper traps to allow for more consistency and the ability to handle higher volume.

-Row Calories: Get the rower moving quickly and then work on a steady state long stroke. Focus on leg drive through the first half of the pull, then work on the body and arms staying connected through the finish.

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• Scaling Considerations

-Pull-ups: We are looking for banded strict pull-ups or toenail spot pull-ups today as the primary subs.

Strength:

Deadlift 7-5-3, using heaviest weight per set, rest 20 secs between sets

Deadlift 7-5-3, using heaviest weight per set, rest 20 secs between sets

Deadlift 7-5-3, using heaviest weight per set, rest 20 secs between sets

"The Best Little Chapel"

Every 1 min for 25 mins, alternating between:

Run, 200 m

1x [ 5 Strict Pull-ups + 10 Push-ups + 15 Air Squats ]

15/12 Row Calories

1x [ 5 Strict Pull-ups + 10 Push-ups + 15 Air Squats ]

Rest 1 min

Accessories:

1x [ 7 Top Half Bicep Curls + 7 Bottom Half Bicep Curls + 7 Bicep Curls ]

1x [ 7 Top Half Bicep Curls + 7 Bottom Half Bicep Curls + 7 Bicep Curls ]

1x [ 7 Top Half Bicep Curls + 7 Bottom Half Bicep Curls + 7 Bicep Curls ]

Use the same weight for each set.

Rest as needed between sets.