WOD: Friday 231103

I’d rather fight Freddy Kruger than run any day.

• Coaching Notes

We are starting things off today with a different style strength superset with an EMOM where we have one barbell in the rack and will load that bar for Push Press, take the remaining time in the minute and then load to our Front Squat loads and on the next minute perform a pause front squat + front squat. The third minute is meant as a reset minute to get back to the Push Press loads. This will continue for the 5 sets of the EMOM with the goal of increasing to a 6 rep max for the Push Press @ a 31x1 Tempo. The Pause Front Squat + Front Squat will only work up to 1+1 @ 75% with the goal of developing greater positional strength in the Front Squat.

We will then take the barbells to the floor and load up for Thrusters. Due to the fact that we are hitting a Push Press and Front Squat combo to start, there does not need to be a ton of time working into the Thruster warm-up, more just touches on cadence and speed. We will be combining the Thruster with the Alternating DB Snatch and Run in a powerful speed chipper that will surely leave some bodies on the floor.

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• Points of Performance, Coaching Cues, & Scaling Modifications

-Run: Pull off the ground and keep the chest tall with a neutral spine. Create tension by pulling your pelvis under your torso and work to keep a quick cadence. Run Machine Subs / per 200m : 15/12 Cal Row/Ski/Bike Erg, 13/9 Cal Echo Bike, 14/11 Cal Assault Bike, 20/16 Cal Airdyne

-Alternating Dumbbell Snatch: Keep the DB close to the body on the way up as well as on the way down. Switching either above your head or on the way down will limit excess stress on the lower back as we can keep better tension at the floor if we are switching there and unloading before hitting our next rep. We will move to a hang alternating DB Snatch and lighten the load today or we can move to a Russian KBS if the shoulders are acting up.

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

strength:

Push Press 6-6-6-6-6, using heaviest weight per set

Pause Front Squat + Front Squat 1+3 - 1+3 - 1+2 - 1+2 - 1+1

15:00 minute EMOM

min 1: *Push Press

min 2: *Front Squat

min 3: Rest

metcon: "Freddy Krueger"

For time:

Run, 800 m

40 Alternating Dumbbell Snatches, 50/35 lbs

20 Thrusters, 95/65 lbs

Goal Time Domain: 7:00-11:00

Time Cap: 12:00 minutes

accessories:

For quality:

Front Rack Walking Lunge, pick load, 5x 50 ft

-- then --

100 Banded Strict Press, pick load

-- then --

5x 5 L/5 R Single Arm Dumbbell Upright Rows, pick load