WOD: Monday 210913

Congrats to Patricia and all of her fellow competitors at the “Beauties, Beers, and Barbells” competition this past weekend.

WHITEBOARD BRIEF

Coaching Notes:

Today, we are getting into a little barbell complex on the clean and starting to hit some high percentage lifts. Anything above 85% should be in that range of things feeling pretty heavy and that is exactly what we are shooting for today from our weightlifting piece.

Scaling Mods:

Clean Complex: Sub any lifting from the floor and either lift from blocks or just the hang position @ the knee. For the conditioning piece subbing out DB Cleans for this will still keep a similar stimulus with less issues maintaining quality form.

Weightlifting Complex: Clean Pull + Power Clean + Squat Clean

Every 2:00, 6 Sets

Set 1: 1+1+1 @ 75%

Set 2: 1+1+1 @ 75%

Set 3: 1+1+1 @ 80%

Set 4: 1+1+1 @ 85%

Set 5: 1+1+1 @ 87+%

Set 6: 1+1 @ Heavy for the Day

% of full clean

Bowser

6:00 EMOM, alt movements

min 1: 6 Hang Power Cleans @ 65-70%

min 2: 15/11 Cal Bike

6:00 EMOM, alt movements

min 1: 4 Hang Power Cleans @ 70-75%

min 2: 15/11 Cal Bike

*Record loads for scoring

first 6:00 EMOM, Set 1-3

second 6:00 EMOM, set 4-6

Accessories

4 Rounds, for Quality

100m Farmers Carry *moderate

100ft/100ft Crossover Sled Drag March *moderate

:30sec KB Dead-Bug *moderate