WOD: Monday 231009

Let’s see if all that squatting has paid off.

• Coaching Notes

Today, we have a couple of tests on the docket with the knowledge that one might affect the other, but we feel that the 20 Rep should have little effect on the overall ability to push and get a better score on "Safe House". Take a look back and see what those paces looked like and how you want to tackle this second round of "Safe House". The goal today is to not spend a lot of time talking through progressions, but just touch on the stimulus and correct scaling modifications to keep the pace we are looking for each round of the workout.

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• Points of Performance, Coaching Cues, & Scaling Modifications

-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 toe to bar or kipping knee to elbow / knee 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.

-Box Jumps: These are not box jump overs, so reach full extension at the top of the box and step-down before hitting the next rep. We want to drive the arms up and work to hit full extension before landing on the box. We can sub a lower box height and/or move to alternating step-ups today.

-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.

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

strength test: 20rm back squat

Establish a 20RM in 10 mins.

metcon: "Safe House"

Complete as many rounds as possible in 21 mins of:

14 Toes-to-bars

14 Box Jumps, 24/20 in

14 Wall Balls, 20/14 lbs

42 Double Unders

Goal: 7 Rounds (3:00 minutes per round)

accessories:

For quality:

3 rounds of:

10 Weighted Ring Rows, pick load

5 L/5 R Ring Hanging Straight Leg Around-the-Worlds

-- then --

3 rounds of:

10 L/10 R Single Arm Dumbbell Rows, pick load

15 V-ups