WOD: Thursday 220818

Sure been a lot of wall balls lately. I’m sure that’s just a coincidence and not foreshadowing anything.

• Daily Focus

We are working into a fun little conditioning pump session here today with strict pull-ups, renegade rows, and wall balls. The focus is building lat strength, and challenging stamina and conditioning by completing two rounds of the circuit quickly before coming back around and having to do it all over again at the 6 min mark. This is a total of 80/60 strict pull-ups, 120 renegade rows (60 L/60 R), and 160 wall balls. Expect the volume to get a little spicey today, so make sure to have the athlete scale accordingly to complete the entire workout in a reasonable manner.

⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯

• Points of Performance, Coaching Cues, & Scaling Modifications

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.

-Scale: Strict banded pull-ups or toenail spot pull-ups.

Renegade Rows: Stay in a tall plank with hands on dumbbells, Keep feet a little wider than shoulder width to create a good base. Row one dumbbell to the shoulder engaging the lats, then come back to center and row with the other arm. Each row is counted as 1 rep, so 2 reps are completed when you have rowed R, then L.

-Scale: Scale load, can move to plank shoulder taps as unloaded variation.

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.

-Scale: Let's first reduce the weight, second reduce the height of the target, and third we can move to a light goblet squat or air squats. If someone has knee issues then sub out light dumbbell push press or strict press.

MetCon: "Bank Roll"

Each set for time, go every 6 mins for 30 mins:

2 rounds of:

8/6 Strict Pull-ups

12 Renegade Rows, 50/35 lbs

16 Wall Balls, 20/14 lbs

Goal: ~4 mins per 2 round set

Accessories:

3 rounds for quality of:

10 L/10 R Single Arm Upright Rows, pick load

10 Dumbbell Hammer Curls, pick load

15 Dumbbell Chest Flies, pick load