WOD: Tuesday 230613

Never seen someone look so calm when Front Squatting until today.

• Daily Focus

Today, the focus is on leg stamina and muscular endurance. We are building off the front squats we hit last week and working towards a heavier 8 reps at 72% of 1RM. This should be a challenging, yet manageable set. We will then take the barbells out to the floor and clean-up the weights except for the one you are going to use for the workout. We will then tackle a little workout primer here, going over barbell work, and talking through key points of performance for the dual dumbbell box step overs, hang squat snatch, and row calories. The focus is to get athletes ready to get into the workout rather quickly, but making sure we have correct scales and movement patterns before we start.

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• Points of Performance, Coaching Cues, & Scaling Modifications

-Row Calories: Focus on leg drive through the first half of the pull, then work on the body and arms staying connected through the finish. The chain should stay in a straight chain path throughout the entire drive phase as we finish hard at the sternum. Finishing higher or lower on the body is not ideal and should be worked to be avoided. If needed, scale the row to calorie Ski Erg or Assault Bike. If we move to an Echo Bikes drop the calories by 10%.

-Hang Squat Snatches: Chest up and eyes forward at the set-up at the knee, then accelerate through the hips working on a vertical drive on the bar before pull under the bar fast and catch with a firm punch. This will reinforce staying over the bar longer allowing the athlete to get the bar back to the hip contact point better. If the athlete has some issues with the barbell, we can move to an American kettlebell swing or alternating dumbbell snatch.

-Dual Dumbbell 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.

strength:

Complete sets every 3 mins for 12 mins.

Front Squat 1x12 at 60% 1RM

Front Squat 1x10 at 67% 1RM

Front Squat 1x8 at 70% 1RM

Front Squat 1x8 at 72% 1RM

metcon: "Keep the Wolves Close"

Complete as many rounds as possible in 16 mins of:

30/24 Row Calories

20 Hang Squat Snatches, 95/65 lbs

10 Dumbbell Box Step Overs, 50/35 lbs

Accessories:

Every 1 min for 16 mins, alternating between:

Max rep Glute Ham Raises, 40 secs

Copenhagen Hold, L 15 secs/R 15 secs 8 L/8 R

Single Leg RNT Split Squats, pick load Rest 1 min