WOD: Saturday 220326

What’s worse, wall balls or running? (Running, it’s always running.)

• Points of Performance & Coaching Cues

-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.

-Dumbbell Squat Cleans: Keep chest tall on the set-up of each squat clean. The dumbbells should stay close and come up with the body working into full extension before pulling underneath into the squat clean. Mimic the positions and timing in a barbell clean. Do not short cut it.

-Run: Pull off the ground and keep the chest tall with a neutral spine. Create tension by pulling your pelvis under your torso and work to keep a quick cadence.

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• Scaling Considerations

-Dumbbell Squat Cleans: We can work a very good sub here by utilizing the med ball today and working into a med ball squat clean as a sub. Otherwise lower the weight or go to a hang squat clean.

-Wall Balls: We would first want to reduce the loads, then next we could work on lowering the height of the target, and after that move to an air squat to work on correct squatting form.

"Sentinels"

Teams of 2 - 4 rounds for time of:

Partner A: 20 Wall Balls, 20/14 lbs + Run, 200 m Partner

B: Run, 200 m + 10 Dumbbell Squat Cleans, 50/35 lbs

Partner A: Run, 200 m + 10 Dumbbell Squat Cleans, 50/35 lbs Partner

B: 20 Wall Balls, 20/14 lbs + Run, 200 m

Goal time domain: 1:30-2 mins per round (24-32 mins total)

Time cap: 35 mins

Accessories

3 rounds for time of:

Weighted Wall Sit, pick load, 30 secs

10 L/10 R Single Arm Bench Press, pick load

10 Feet Elevated Ring Rows