WOD: Saturday 211127

Welcome back to the gym y’all. Hope everyone’s Thanksgiving was great!

Points of Performance and Coaching Cues:

-Rope Climb: Get a quality lock position with the feet and then move the hands. Really focus on leaning back into the rope climb and getting feet by hands as we get the cut up the rope to limit the amount of pulls needed to get to the top of the rope.

-Thrusters: Stay tall, keep elbows driving up against the bar and work on finishing strong overhead. Breathe out while the barbell is overhead, then breath in as the barbell comes to the front rack position to get a good brace in and out of the squat.

Scaling Considerations

For this workout scaling is really going to come down to what you do with the rope climbs and thrusters. Our favorite scaling modifications for the rope climbs are pull to stands and single arm ring rows as both provide strength to eventually get your first rope climb.

For the thruster, we can reduce loads or move to a DB variation and that will be very effective today at creating quality modifications.

"Apocalypto"

Teams of 2 - 5 rounds for time of:

Partner A:

12/10 Row Calories

9 Thrusters, 115/75 lbs

3/2 Rope Climbs Partner

Partner B:

12/10 Row Calories 9 Thrusters, 115/75 lbs

3/2 Rope Climbs

Accessories

For quality:

50/40 Banded Strict Chest-to-bar Pull-ups

-- then --

3 rounds of:

10 Zottman Curls, pick load

10 Maltese Raises, pick load

15 Weighted GHD Sit-ups, pick load