WOD: Monday 220110

If your warface does not look like Nadia’s on your last set of Front Squats, did you even squat today?

Points of Performance & Coaching Cues

-Front Squats: 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.

-Devil Press: Keep the dumbbells close and bring the dumbbells between the legs into the hips before extending overhead. We want this to look as close as possible to a KBS from the hips up after the burpee.

-Pistols: Heel down, chest up and eyes forward. We want to work on global tension here in and out of the squat.

-Alternating Lunges: Can be performed either forward or back.

• Scaling Considerations

-Front Squat: We can scale to a box front squat for those with knee and back issues or a barbell hip thrust if loading the spine is problematic.

-Pistols: We have offered multiple options today in our progression video. The goal would be to utilize a single leg version rather than going to air squats, but that will depend on the individual and what they can tolerate.

-Handstand Push-ups: as stated earlier, our goal would be to utilize the pike handstand push-up. Either on the floor or moving up to a feet elevated variation.

-Devil Press: We could sub for a burpee and double dumbbell ground-to-overhead as separate movements if it's the combo that creates issues.

Strength, Front Squat:

Every 2:30 for 12:30: Front Squat

5 Front Squats, pick load

"Not an Ambi-Turner"

8 Devil Press, 50/35 lbs

12 Alternating Pistols 16 Box Jump Overs, 24/20 in

12 Dumbbell Alternating Lunges, 50/35 lbs

8 Strict Handstand Push-ups

Goal: 3+ rounds

Accessories:

4 rounds for quality of:

12 Ring Hamstring Curls 8 L/8 R Single

Leg Weighted Hip Extensions, pick load

Side Plank, L 20 secs/R 20 secs