WOD: Saturday 220115

These rope climb shots are so sick. Look at how cool you look Jordan.

• Points of Performance & Coaching Cues

-Bulgarian Split Squats: Focus on pulling the knee back to the bench or box in order to keep the torso tall and have the emphasis of this exercise be primarily on the front leg. If we push too much into the back leg we will limit the effect.

-Reactive Stick Jumps: Start controlled and then build into being more reactive and fast off the floor. The focus here is to teach the body to respond quicker with each jump. By round 4 you should be feeling faster than round 1.

-Dumbbell Step Overs: Work on staying close to the box and try the crossover step over technique to become more efficient at the box step over.

• Scaling Considerations

-For the Bulgarian split squat, we can sub out a traditional split squat to limit the range of motion to make it easier, or go to a weighted step-up with a low box. We want as much as possible to stick with a single leg exercise even if we have to limit the weight and range of motion a bit.

-Subbing in a band assisted push-up for push-ups today is very helpful at maintaining range of motion and the integrity of the movement.

-For the box step overs, we can work with a lighter load, go to a single dumbbell, or just remove the loading all together.

Strength, Every 2 mins for 8 mins do:

8 L/8 R Bulgarian Split Squats, pick load

5 Reactive Stick Jumps

Bulgarian Split Squats- 20X1 tempo

3-5 Reactive Stick Jumps

"A School for Ants"

Teams of 2 - 4 rounds for time of:

Run, 400 m

12/10 Dumbbell Deficit Push-ups

10 Dumbbell Box Step Overs, 50/35 lbs, 24/20 in

40 Double Unders

Accessories

4 rounds for max reps of

max rep Renegade Rows, pick load,

30 secs 12 Glute Ham Raises

Copenhagen Plank, L 15 secs/R 15 secs