WOD: Monday 220103

Why not ring in the new year with 100 wallballs?

• Points of Performance & Coaching Cues:

-Front Squat: Work to reinforce good positions with a full grip on the barbell. Drive the elbows up and through the barbell and push firmly on the barbell out of the hole.

-Row: Key focus today is to drive with the legs and body before the arms. Watch for an early arm pull or leaving early with the body before driving with the legs.

-Deadlift: Looking for hips and shoulders to rise together until the barbell is at the knees then hinge into the hips and stand strong with the barbell. On the way to the floor, work to reinforce these same positions by keeping the barbell close and lightly touch the floor.

-Wall Balls: Work on the breath here and breathing out as the wall ball is thrown and then breathing in as the wall ball comes back to the body. Stay braced in and out of the squat and work for unbroken sets.

• Scaling Considerations:

-Rowing Substitutions:

Run, 200 m

20/16 Assault Bike Calories

18/14 Echo Bike Calories

20/16 Ski Erg Calories

Strength A: Front Squat, 5RM

Take 10 mins to establish a 5RM.

Rest 2 mins before B.

Strength B: Every 2 mins for 4 mins:

Front Squat

5 Front Squats, pick load

Complete at 90% 5RM from A.

We are embarking on an 8 week build of our front squat with the 5RM being the primary focus.

“Ryu”

FT: In 3 mins do:

20/16 Row Calories

15 Deadlifts, 225/155 lbs

Max reps in remaining time Wall Balls, 20/14 lbs

Rest 1 min and repeat until you reach 100 Wall Ball reps.

Round cap: 6

Accessories:

4 rounds of:

8 L/8 R Single Leg Weighted Hip Extensions, pick load

12 Bent Over Rows, pick load

Max effort Double Kettlebell Front Rack Wall Sit, pick load