WOD: Monday 220509

The face you make when you pray that the rope gets around you for the second time.

• Points of Performance & Coaching Cues

-Back Squats: Brace through the midline. Create global tension and a full 360 degree breath on each rep. We should feel close to maximal effort at reps 3-4-5.

-Wall Balls: Elbows should stay in front of the body and hip crease needs to pass below parallel. Focus on a good dynamic drive with tension out of the hole as we release the ball.

-Toes-to-bars: Similar to the rings here, where we are looking for that tight kip glide while keeping the lats active through the swing.

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• Scaling Considerations

-Back Squats: Today for the back squats, let's scale to a box squat, split squat, or hex bar deadlift depending on the issues with each athlete. The box squat limits knee and back pain, but allows us to lift at loads close to or exceeding that of our traditional back squat so this is the go to movement for the day.

-Toes-to-bars: Lets scale to alternating toes-to-bars, then knees-to-elbows, then strict knee raises and finally move to v-ups or sit-ups if we need an option that is not on the rig.

-Double Unders: We can sub single unders or an air bike if its the calves that are problematic today.

Strength: Back Squats

5 Back Squats, pick load

Every 3 mins for 12 mins.

“Listen Up Linda”

3 rounds for time of:

60 Double Unders

30 Wall Balls, 20/14 lbs

15 Toes-to-bars

Accessories:

4 rounds for quality of:

10 Behind-the-Neck Strict Press, pick load

6 L/6 R Double Kettlebell Front Rack Step-ups, pick load

10 L/10 R Kettlebell Gorilla Rows, pick load