WOD: Saturday 211030

Another 7:30am regular. Been fun to work with you Scott and see all of your lifts improve over time. Keep it going!

Coaching Notes:

We are getting into a different style partner WOD today. It is all about how many more reps can you get than your partner. We would love for athletes to pair up in teams that are pretty equal to really ramp up the intensity here. The hard part will be that you have no idea how many rounds you partner has done or where they are at. The only thing that you can control is if you are pushing the pace and running fast while also cycling that barbell, pull-ups, and wall balls.

Points of Performance:

-Squat Clean: is the focus. We want to see full hip extension, then quick elbows and a solid catch in the front rack position. We are looking for tension through midline with a firm set up and breaking tension off the ground.

-Pull-ups: Watch for an active shoulder position with tension in the lats. If we are seeing the shoulders shrugging to the ears on a kip swing it means we have lost a quality position through the shoulder and need to modify.

-Wall Balls: Elbows in front of the body, full depth squat, ball hits target.

Coaching Cues:

-Clean: Smooth off the floor, then fast through the hips. Knuckles under the bar, stay back, finish tall!

Scaling Considerations:

The biggest consideration today is the clean. The first modification would be to go to a hang squat clean. Then, we can move to a hang power clean + front squats. The big key here is to get athletes catching well in the front rack. Newer athletes might have some issues with the positions so scaling to the hang power clean, then going into the front squat will help them find a better contact point through hips and have more focus on the position of the front squat.

“Friends”

AMRAP 25 mins:

Teams of 2 - 4 rounds of:

Partner 1: Run, 400 m

Partner 2 - AMRAP of:

5 Squat Cleans, 135/95 lbs

10 Pull-ups

15 Wall Balls, 20/14 lbs

5 Squat Cleans, 155/105 lbs

10 Pull-ups

15 Wall Balls, 20/14 lbs

5 Squat Cleans, 185/125 lbs

10 Pull-ups

15 Wall Balls, 20/14 lbs

Continue adding 10/5 lbs each round.

Accessories

3 rounds of:

Max effort Supinated Chin Over Bar Hold

10 Barbell Bent Over Rows, pick load

Kettlebell Farmers Carry, 70/53 lbs, 200 m