WOD: Monday 221121

Making extra sure you’re awake on a Monday with some rope climbs.

• Daily Focus

Today, we are getting into our back squat progression first in order to build a little more load on the bar than last week when we hit the 20 rep under a little more fatigue. We will then get into our most challenging 20 min EMOM with a set amount of reps through the first 16 mins and finish off the 20 mins with 4 mins of max reps. The goal should be to get an extra 1-4 reps on each movement to finish off the day at near max effort.

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• Points of Performance, Coaching Cues, & Scaling Modifications

Back Squats: Brace through the midline. Create global tension and a full 360 degree breath on each rep.

-Scale: Best way to scale the squat today would be to utilize a box squat. This will reduce stress on the knees and lower back. We could also go to a Bulgarian split squat, weighted step-up, or some other unilateral modification if the lower back is the issue.

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.

-Scale: Bike Erg or Ski Erg for 16/13 cals.

Thrusters: We want to see the barbell on a good front rack position with the elbows out and in front of the bar. Work to keep vertical out of the squat and drive forcefully through the ground to create a strong vertical drive on the bar.

-Scale: We can move to dumbbell thrusters or lighten the load today to work on better form and maintain a high cycle rate.

Rope Climbs: Focus on making the first jump high up the rope and cut the rope as close to the hands as possible. Then work on the descent by letting the rope slide fast between the feet and hands lightly on the rope.

-Scale: Sub out pull-to-stands or single arm supine grip ring rows for the rope climbs today. Also if you don’t have enough ropes we can do 4 strict chin-ups per rope climb as a scale.

Echo Bike Sub:

18/13 Assault Bike Calories

Strength:

Back Squat 1x20

Complete on a 10 min clock. Increase 5-10 lbs from last week.

MetCon: "Pop Rocks"

Every 1 min for 16 mins, alternating between:

16/13 Row Calories

15 Thrusters, 95/65 lbs

15/11 Echo Bike Calories

3/2 Rope Climbs

-- then --

1 round, 1 min per station, for max reps of:

Row Calorie

Thruster, 95/65 lbs

Echo Bike Calorie

Rope Climb

Accessories:

4 rounds for quality of:

16 Dumbbell Lateral Lunges, pick load

10 Reverse Wrist Curls, pick load

12 Anterior Tib Raises, pick load