WOD: Monday 221226

Hope everyone had a safe, and merry Christmas. Now back to gym to celebrate Merry Gainzmas!

Reminder: Monday (12/26) classes are 11am, 3:45pm, and 5pm! No early morning classes.

• Daily Focus

Today we are tapping into some strength work to start the day. The goal today is to get to a heavier set of 3, but have the feeling that there is a lot left in the tank after the 4 sets. We are looking to keep the CNS firing while also limiting total volume here in order to start things fresh for the Open/Quarterfinals Prep Cycle. We will then be moving into a fun little triplet centered around quick sets of pull-ups and wall balls before finishing the AMRAP off with a max effort on the rower.

⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯

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

Pull-ups: Full extension at the bottom of each rep and chin over bar at the top of each rep. Focus on being rhythmic and relaxed throughout.

-Scale: we are looking for strict banded pull-ups or toenail spot pull-ups today as the primary sub.

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: 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.

Strength: Back Squats

Back Squat 1x5 at 70% 1RM

Back Squat 1x5 at 75% 1RM

Back Squat 1x3 at 80% 1RM

Back Squat 1x3 at 85% 1RM

Rest 3 mins between sets.

Metcon: "About Time"

5 rounds, 2 mins each, for max reps of:

15 Pull-ups

15 Wall Balls, 20/14 lb

Mmax reps in remaining time Row Calories

Rest 1 min between each round.

Goal: 16-20 Row Calories per round

Accessories:

3 rounds for quality of:

15 L/15 R Single Leg Barbell Hip Thrusts, pick load

Weighted Wall Sit, pick load, 30 secs

15 Tall Kneeling Banded Lat Pull Downs