WOD: Monday 221219

Put your hand up if you’re excited for Christmas!

• Daily Focus

Today, we are tackling a fun triplet with the emphasis on the wall ball volume. The goal today is to stay steady on the row and the single arm dumbbell clean and jerk, while leaning into big sets on the wall balls. There is minimal interference in this workout, so expect to be able to hold onto the wall ball longer than expected even as fatigue sets in.

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• Points of Performance, Coaching Cues, & Scaling Modifications

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: 15/12 Assault Bike calories, 14/10 Echo Bike calories, 15/12 Bike Erg/Ski Erg calories, or 200 m Run.

Single Arm Dumbbell Hang Clean & Jerks: Cycle the dumbbell between the legs by popping through the hips to the shoulder and then extending at the hip and punching under the dumbbell. The dumbbell should finish over the midline of the body with the bicep by the ear and the elbow locked out.

-Scale: The biggest scale for this one would just be to scale the load, or scale to a single arm dumbbell hang clean if the overhead position is a problem.

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.

-Scale: For wall balls, let's first reduce the weight, second reduce the height of the target, and third we can move to a light goblet squat or air squats. If someone has knee issues then sub out light dumbbell push press or strict press.