WOD: Tuesday 220719
When you look up ‘wall balls’ this should be the only image that pops up. Just beautiful Schneider.
• Daily Focus
We are getting into some heavy back squats today and then following that up with an AMRAP chipper. The goal today is to really allow athletes to have time between sets on the back squats. This will allow us to get stronger and hit each rep and each set with quality intent. The conditioning piece is meant to feel like a sprint chipper, except that we extended it out by having us go for an AMRAP of 12 mins. This should allow some athletes to come back around and hit another set on the wall balls.
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• 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.
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.
Box Jump Overs: Stay low and close to the box and remember to breathe. Work to rotate on the box before landing and coming right back to the box to limit excess movement on the floor.
Dumbbell Thrusters: We want to see the dumbbells on a good front rack position with the elbows staying up and underneath the dumbbells. Work to keep vertical out of the squat and drive forcefully through the ground to create a strong vertical drive on the weights.
Wall Walks: Move with straight arms and work to maintain a strong midline by tucking the pelvis, while pressing the chest through the arms as we move to the wall.
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• Scaling Considerations
Toes-to-bars: Let's scale to alternating toes-to-bars, then knees-to-elbow, then strict knee raises, and finally move to v-ups or sit-ups if we need an option that is not on the rig.
Box Jump Overs: Sub alternating box step-ups or go to a lower box.
Wall Walks: The focus here is stability on the hands and through the midline. We can sub in a box wall walk or just not go as high up the wall and as inverted in the wall walk.
Dumbbell Thrusters/Wall Balls: We can go to lighter loads or even just sub out air squats.
Strength: Every 3mins
Back Squat 1x4 at 80% 1RM
Back Squat 1x4 at 80% 1RM
Back Squat 1x3 at 85% 1RM
Back Squat 1x3 at 85% 1RM
Back Squat 1xME at 85% 1RM
MetCon: "The Riddler"
Complete as many rounds as possible in 12 mins of:
50 Wall Balls, 20/14 lbs
40 Toes-to-bars
30 Box Jump Overs, 30/24 in
20 Dumbbell Thrusters, 50/35 lbs
10 Wall Walks
Accessories:
5 rounds for quality of:
12 Goblet Cyclist Squats, pick load
12 Barbell Hip Thrusts, pick load
12 Ring Hamstring Curls