WOD: Friday 231006

I think the shirt says, “Burpees hate you too”. What about double unders?

• Coaching Notes

We have a two part workout that are a really good pairing of strength specific work with added density and volume in the conditioning piece. We will be working into a different lunge progression today with the Dual Kettlebell Front Rack Bulgarian Split Squat, that will target the quads, hip flexors, and midline a little more than the Back Rack Reverse Lunge. Pairing this with the Weighted Strict Pull-ups is one of my favorite couplets and will feel a little like a conditioning piece itself. We will then move into the volume and intensity component of the day with the triplet of Double Unders, Wall Balls, and Pull-ups. These can be kipping, butterfly, or even strict today. If anyone in your class wants a special challenge have them do the pull-ups holding the med ball between their legs for a weighted variation. The goal is to build intensity across the 5 sets as the pull-ups escalate up to a big set of 25 reps.

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• Points of Performance, Coaching Cues, & Scaling Modifications

-Double Unders: Eyes forward and down with gaze out 4 ft in front of you. Keep the hands at the pockets and focus on flicking the wrist twice to create the double under.

-Wall Balls: Elbows should stay in front of the body and hip crease needs to pass below parallel. Focus on a good dynamic drive with tension out of the hole as we release the ball. Let's first move to reduce the weight, then secondly reduce the height of the target, and thirdly we can move to light thrusters.

-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. We are looking for strict banded pull-ups or toenail spot pull-ups today as the primary sub or even for level 1 to move to jumping pull-ups.

strength:

Every 2:30, 5 sets for load:

5 L/5 R Kettlebell Front Rack Bulgarian Split Squats- dual kettlebell

3 Weighted Strict Pull-ups

metcon: "Miss Molly"

Every 3 mins for 15 mins do:

50 Double Unders

20 Wall Balls, 20/14 lbs, 10/9 ft

*Pull-ups

*Round 1: 5 Pull-ups

*Round 2: 10 Pull-ups

*Round 3: 15 Pull-ups

*Round 4: 20 Pull-ups

*Round 5: 25 Pull-ups

accessories part a:

4 rounds for quality of:

8 L/8 R Single Arm Dumbbell Rows, pick load

10 L/10 R Gorilla Rows, pick load

Accessories Part b:

3 rounds for quality of:

Plate Pinch Hold, pick load, 30 secs

Wrist Curls, pick load, 20 secs 10

Zottman Curls, pick load