WOD: Friday 230113

Dr. Laura doesn’t seem to impressed with this workout today. I’ll do better next week.

Workout Notes:

• Daily Focus

We have a fun one on the docket today with a 3RM overhead squat, then into “Doc,” a challenging 18 min AMRAP with a triplet of rowing, light overhead squats, and chest-to-bar pull-ups. This workout should be flowy with quick transitions and have that Open style feel to it. Work to minimize rest periods and just style cyclical today. The focus for athletes is to move with purpose and have a plan of attack. If athletes have the wherewithal have them keep track of what time they start each round so they can look at it afterward and see how even their pacing was.

⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯

• Points of Performance, Coaching Cues, & Scaling Modifications

Overhead Squats: Keep pressing on the bar as we go in and out of the hole of the squat. Press through the elbows and elevate the shoulder blades.

-Scale: Sub to an overhead walking lunge or a front squat as the go to alternatives for today.

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.

Chest-to-bar Pull-ups: Full extension at the bottom of each rep and chest must touch the bar between the nipple line and collar bone 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.

strength:

Every 1:30 for 9 mins.

3 Overhead Squats, pick load

Starting at 70% 1RM and building to a 3RM for the day.

metcon: "Doc"

Complete as many rounds as possible in 18 mins of:

15/12 Row Calories

12 Overhead Squats, 95/65 lbs

12 Chest-to-bar Pull-ups

Accessories:

Part 1:

5 rounds for quality of:

5 Snatch Pulls, pick load

5 High Box Jumps

Part 2:

5 rounds for quality of:

10 Feet Elevated Ring Rows

10 Zottman Curls, pick load

Feet Elevated Ring Rows- 2121 tempo

Zottman Curls- 2121 tempo Complete 4-5 rounds.