WOD: Friday 221007

Definitely the appropriate face someone should make during a bout of thrusters.

• Daily Focus

We will be starting off the day with a heavy squat clean thruster before hitting a challenging workout of 4 movements in a 27-21-15-9 variation. The goal here is to develop the capacity to hit big sets or understand how to tackle rounds with larger sets rather than shorter rounds that are able to stay more cyclical during movements.

⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯

• Points of Performance, Coaching Cues, & Scaling Modifications

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.

-Scale: Sub any machine for same calories.

Thrusters: We want to see the barbell on a good front rack position with the elbows out and in front of the bar. Work to keep vertical out of the squat and drive forcefully through the ground to create a strong vertical drive on the bar.

-Scale: We can move to dumbbell thrusters or lighten the load today to work on better form and maintain a high cycle rate.

Pull-ups: Full extension at the bottom of each rep and chin over bar at the top of each rep. Focus on being rhythmic and relaxed throughout.

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

Plyometrics:

Seated High Box Jump, pick height : 8x3

Increasing height each set.

Weightlifting/Strength:

Every 1:30 for 12 mins.

1 Squat Clean Thruster, pick load

Start at ~60% 1RM clean and jerk.

MetCon: “When Nature Calls”

For time:

27/22 - 21/16 - 15/12 - 9/7 Row Calories

27-21-15-9 Thrusters, 95/65 lbs

27-21-15-9 Chest-to-bar Pull-ups

27-21-15-9 Power Cleans, 95/65 lbs

Time domain: 15-20 mins

Time cap: 20 mins

Accessories:

3 rounds of:

8 Dumbbell Hammer Curls, pick load

8 Dumbbell Bicep Curls, pick load

8 Dumbbell Reverse Curls, pick load

Max effort Dead Hang

Rest 30 secs

10 Dumbbell Pull Overs, pick load

15 Dumbbell Tricep Kickbacks, pick load

Rest 1 min