WOD: Friday 231020

How many slabs of beef are you planning to put on the bar today? All of the beef?

• Coaching Notes

Today we are getting into the 5RM Deadlift for the day. This is a big posterior chain and bracing test that can be scaled and modified for all levels. For athletes that do not have a lot of time here on the Deadlift progression or haven't gone heavy pulling from the floor, let's move to a modification that is more appropriate. This can be a Sumo Deadlift, Hex Bar Deadlift, or even a Block Deadlift to allow for a little more appropriate loading and range of motion. We will then be moving into a posterior chain focused triplet with Dual DB Power Cleans + Rowing + Wall Balls. The focus today is to maintain a consistent pace from the first round to the last.

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• Points of Performance, Coaching Cues, & Scaling Modifications

DB Power Cleans: Only 2 Heads of the DBs need to touch. Rx would be for both heads of the DBs to touch on the outside of the feet, we can move to the inside of the feet for anyone with limited range of motion. We then want to focus on hip extension, a jump and then land with 2 heads of the DBs landing on the shoulders with elbows in front of the DBs. Adjust the load and/or go to a Hang Dual DB Power Cleans in order to keep the stimulus and form of the movement.

Calorie Row: 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.

-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.

Strength: Deadlift : 5 Rep Max

Log your best Deadlift 5 rep max lift.

metcon: "Bye Bye Bye"

5 rounds for time of:

10 Dumbbell Power Cleans, 50/35 lbs

15/12 Row Calories

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

Time Cap: 18:00

Goal: 12:00-16:00

accessories:

5 rounds for quality of:

6 L/6 R Single Leg Barbell Romanian Deadlifts, pick load

12 Banded Russian Kettlebell Swings, pick load