WOD: Monday 220425

Welcome Rebecca to Sanctify. We’re glad to have you here with us!

• Points of Performance & Coaching Cues

-Overhead Squats: Keep pressing on the bar as we go in and out of the hole of the squat. Press through the elbows and elevate the shoulder blades.

-Snatches: Chest up and eyes forward at the set-up, stay patient on the first pull off the floor and then accelerate through the hips before catching with a firm punch. As much as it may seem counterintuitive, staying over the bar longer will allow the athlete to get the bar back to the hip contact point better.

-Row Calories: 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.

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• Scaling Considerations

-Overhead Squats: Scale to overhead walking lunges first as this will put less strain on the shoulders as it helps to create a more vertical torso for the athlete. We can also move to front squat for those with overhead issues.

-Squat Snatches: We are looking to build solid technique today on the snatch while also not limiting intensity, so first let’s move to a power snatch, then a hang power snatch, and lastly to an alternating dumbbell Snatches.

-Row Calories Machine Subs:

Bike Erg Calories/Ski Erg Calories- same

10/8 Echo Bike Calories

11/9 Assault Bike Calories

Plyometric Work:

Broad Jump, pick distance : 10x1

Weightlifting/Strength:

Every 1 min for 10 mins.

3 Overhead Squats, pick load

“Golden Eye”

7min AMRAP:

12/10 Row Calories

7 Squat Snatches, 115/80 lbs

Accessories:

3 rounds for quality of:

12 Lu Raises, pick load

12 Weighted Hip Extensions, pick load