WOD: Saturday 220625

It took me an embarrassingly amount of time to realize the theme of this week was Stranger Things, my favorite show.

• Daily Focus

It’s hero WOD Saturday and the goal is to hit a fun one either in a group, with a partner, or solo. If you are doing it solo you will hit 90 reps of pull-ups along with 45 reps of power cleans and front squats. In a group or as a 2-person team this will become more manageable, but still present a great challenge to work through. The focus is definitely on pulling strength and barbell cycling.

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• Points of Performance & Coaching Cues

Power Cleans: These should be touch-and-go today, so work to keep chest tall and lightly graze thighs on the way up and on the way down to keep form tight while still moving fast.

Strict Pull-ups: We should see the pull-up initiated by the lats and the movement of the shoulder blades, rather than movement starting at the elbow.

Front Squats: Keep the chest tall, belly braced, and continually push up with your elbows through the bar.

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• Scaling Considerations

Power Cleans: Sub hang power cleans and lighten the load as our first scale, next we can move to dual dumbbell power cleans or even Russian kettlebell swings.

Pull-ups: Banded strict pull-up or toenail spot pull-ups- we should think about the body mechanics and actually pressing themselves away from the bar then over the bar by pressing down.

Front Squats: We can sub out dual dumbbell front squats or goblet squats today to allow for better positions and smoother, more consistent pacing job for the workout.

Metcon: T.U.P

15-12-9-6-3 reps, for time of:

Power Clean, 135/95 lbs

Pull-up

Front Squat, 135/95 lbs

Pull-up

U.S. Army Staff Sgt. Michael H. Simpson, 30, of San Antonio, Texas, died May 1, 2013, from injuries caused by an improvised explosive device on April 27, 2013, in Arian, Afghanistan. Simpson, nicknamed "The Unquiet Professional," was assigned to the 4th Battalion, 1st Special Forces Group (Airborne), Joint Base Lewis-McChord, Washington. He is survived by his wife, Krista; sons, Michael and Gabe; sister, Abigail; brothers, David and Isaac; parents, Michael W. and Barbara; and many other friends and family. Donations can be made in his name to The Unquiet Professional, a nonprofit organization started by the family and benefitting Gold Star Families.

Accessories:

5 rounds for quality of:

Sandbag Bear Hug Hold, pick load, 30 secs

20 Alternating Renegade Rows, pick load

Reverse Sled Drag, pick load, 100 ft