WOD: Monday 220704

Remember, the best way to deal with your problems in life is to superhero kick them in the face. Happy 4th everyone!

• Daily Focus

Happy 4th of July! Today is a long workout that is meant to challenge both aerobic capacity and muscular endurance. We have made the workout a special themed style workout with the idea of having each number represent something significant to the date and event. We are working to hit a sustainable pace today and just work to chip away at the 7 rounds after that 1776 m row.

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• Barbell Primer

For quality:

3x [ 1 Power Clean + 1 Front Squat + 1 Push Press ]

3x [ 1 Power Clean + 1 Thruster ]

3 Squat Clean Thrusters (up to working weight)

2x3 Squat Clean Thrusters, 95%

2x3 Squat Clean Thrusters, 100%

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• Points of Performance & Coaching Cues

Rowing: Initiate the rower as legs, then body, then arms. The biggest focus we want to see is a straight chain path and constant tension throughout the movement. There should be no wobble in the chain.

Squat Clean Thrusters: Focus on a quality set-up with chest up, butt down and eyes forward. Initiate pull smooth off the floor then fast through the hips.

Double Unders: Eyes forward and down with gaze out 4 ft in front of you. Keep the hands at the pockets and focus on flicking the wrist twice to create the double under.

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

Row: Sub same distance on the Ski Erg or run.

Squat Clean Thrusters: Sub out power clean + thruster or dumbbell squat clean thruster. We can even go to a hang power clean + push press if pulling from the floor or squatting is an issue.

Double Unders: Sub out single unders for dubs today or plate toe taps.

Toes-to-bars: Lets scale to alternating toe-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.

Metcon: "Born on the 4th of July"

For time:

Row, 1776 m

-- then --

7 rounds of:

4 Squat Clean Thrusters, 135/95 lbs

56 Double Unders

13 Toes-to-bars

Time domain: 22-30 mins

Time cap: 35 mins

Accessories:

3 rounds for quality of:

1 L/1 R x [ Banded Paloff Press, 20 secs + Banded Overhead Press, 20 secs ]

Sorenson Hold, 30 secs

Side Plank, L 20 secs/R 20 secs