WOD: Thursday 220922

Chest day, best day and build a big back day all in one? Y’all must’ve been working extra hard to earn this treat.

• Daily Focus

Today we are tackling a push/pull EMOM with the emphasis on making sure that we maintain quality form while at the same time getting maximum speed on the bar. The bench press says 00X0 tempo and this means we are going to limit any time at any phase on the lift. For the Pendlay row watch the video carefully and you’ll see that the bar comes to a dead-stop and then is rowed fast into the chest. This classic push/pull combo will help recruit more fast twitch muscle fibers and greater capacity for heavier loads on our maximal effort days. For the 12 min AMRAP we are looking to mostly target midline stability and conditioning with a little mix of renegade rows, running single unders, toes-to-bars, and double unders.

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• Points of Performance, Coaching Cues, & Scaling Modifications

Bench Press: Engage the lats and mid back by focusing on breaking the bar and pulling the bar down to you. The bench press should be initiated through the shoulders and mid back and rather than just focusing on the chest/pecs being the primary mover.

-Scale: Sub a floor press, dumbbell bench press, or tall kneeling double landmine press, in order to work on a horizontal pressing motion that is more adaptable for those with shoulder mobility issues.

Pendlay Rows: Bar should be at a dead-stop on the floor with the body in a quality deadlift style set-up. We will then row the bar to the sternum fast before letting the barbell settle back to the floor for our next rep. Each rep should be fast and aggressive off the floor.

-Scale: Dual dumbbell bent overs rows or single arm dumbbell rows.

Toes-to-bars: Similar to the rings here, where we are looking for that tight kip glide while keeping the lats active through the swing.

-Scale: Let's scale to alternating toes-to-bars, then knees-to-elbows, then strict knee raises, and finally move to v-ups or sit-ups if we need an option that is not on the rig.

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.

Running Single Unders: We are just putting these in a bit in the theme of constantly varied as Bozman has highlighted with his use of the jump rope. Just look to keep things quick and belly tight today.

Double Unders: Eyes forward and down with gaze out 4 ft in front of you. Keep the hands at the pockets and focus on flicking the wrist twice to create the double under.

Strength:

Every 1 min for 12 mins, alternating between:

5 Bench Press, 60% 1RM

5 Pendlay Rows, pick load

MetCon: “Mock! Yeah! Ing! Yeah!”

Complete as many rounds as possible in 12 mins of:

12 Renegade Rows, 50/35 lbs

24 Running Single Unders

10 Toes-to-bars

20 Double Unders

Accessories:

Part A) 5 rounds for quality of:

Ring Support Hold, 15 secs

Rest 15 secs

5 Ring Dips Rest 1 min

Part B) 4 rounds for quality of:

20 Banded Tricep Press Downs

15 Floor Dumbbell Chest Flies, pick load

10x [ 1 Eccentric Skull Crusher + 1 Hex Press ], pick load