WOD: Monday 230703

Always watching, making sure you get all of your meters done.

• Daily Focus

We are getting after some back squat strength work today working into the range of 5 sets of 4 reps at 80% 1RM. This will provide a good challenge, but each set should not be to the point of failure. Really sets 4 and 5 should be the only sets that provide a big challenge and this will yield some big strength gains down the line. We will then move into a piece that will get the heart pumping and increase breathing rate quite rapidly. Focus on pushing the bike and then quick transitions in the AMRAP.

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• Points of Performance, Coaching Cues, & Scaling Modifications

-Echo Bike: Sub same distance on the Bike Erg or Assault Bike, or adjust to a 400 m run.

-Burpee Bar Touches: We are planning on using a bar on the rig today as the target. Keep your hands in the same spot so that you can jump directly back to your hands and then jump right back up to the bar. Sub out to traditional burpees, or no push-up burpees, or even no push-up + no jump burpees for those with issues on the excessive flexion extension the burpee creates.

-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. Let's first move to reduce the weight, then secondly reduce the height of the target, and thirdly we can move to light thrusters.

-Toes-to-bars: We are focused on maintaining an active shoulder position as we move through the hollow position to the arched position. Focus to press away from the bar to create space that will allow for compression of the midline and the toes to come to the bar. We should look to keep the dynamic positions today when scaling, so moving to an alternating toes-to-bar or kipping knees-to-elbow/knees-to-chest would be ideal in order to maintain fluid dynamics. The next scale would be to move to a strict knee raise or knee to elbow, specifically for those with shoulder or back issues.

Back squats:

Every 3 mins for 15 mins.

4 Back Squats, 80% 1RM

metcon: "Capone"

For 3 cycles:

In 4 mins do:

Bike, 1/0.8 km

then in the remaining time, AMRAP of:

6 Burpee Bar Touches

9 Toes-to-bars

12 Wall Balls, 20/14 lbs

Rest 2 mins between each cycle.

For each cycle restart the AMRAP.

Accessories:

[ 8 L/8 R Kettlebell Front Rack Bulgarian Split Squats ] 1-1-1-1-1, using heaviest weight per set Weighted Strict Pull-up 7-7-7-7-7, using heaviest weight per set