WOD: Thursday 231012

Now let’s see if all that lunging has paid off.

• Coaching Notes

Today is the day to test out our 10RM / Leg on the Back Rack Reverse Lunges. The goal here is to increase load by 10lbs or greater across both legs to get a substantial boost in muscular endurance as well as unilateral strength capacity. We love this movement as it really tends to round out the hips and strengthen the midline to allow for stronger and a more connected core to extremity. We will then get into a strength focused EMOM with the goal of working in some big sets of Strict Pull-ups before we tackle our max effort set next week. That along with the Dual DB Step-Overs and Carry's will pack a touch little combo that creates some interference for the grip, lats and back.

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• 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 to strict banded pull-up or toenail spot pull-up.

Dual DB Step-Overs: Work on staying close to the box while bracing the midline. This is a good time to practice form and staying smooth on the box step-overs. Sub to weighted lunges or box step-overs

Sandbag Carry: Lap the bag by getting under it and utilizing the forearms, then grab the bag tight with arms wrapped around it tightly. Stand tall and keep the bag in the belly and chest tall as we walk. We can scale by lightening the load and/or go to Dual KB Front Rack Carry.

strength:

Establish a 10 L/10 R max in 12 mins.

1:00 Rest between legs is allowed.

metcon: "The Way I Am"

Every 1 min for 16 mins, alternating between:

Max rep Strict Pull-ups

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

Sandbag Carry, 150/100 lbs, 100 ft

Rest 1 min

accessories:

3 rounds for quality of:

12 Med Ball Slams, 20/14 lbs

12 Dumbbell See-Saw Rows, pick load

Suitcase Carry, pick load, L 100 ft/R 100 ft