WOD: Tuesday 231212
Heard you missed wall walks.
• Coaching Notes
Today, we're diving into a bit of a primer to prepare for next week's 10RM Deadlift. The goal is to gradually build weight over the 4 sets of 5 reps, aiming for a load that we believe we can handle for 10 solid reps. It's crucial not to push the weight excessively today; our main focus is giving the body a lighter week in terms of total loading and volume to set the stage for our upcoming test week. We're gearing up for an exciting interference-style workout next, featuring a mix of "DT," Wall Walks, and Double Unders. Brace yourselves for some shoulder interference and fatigue as we navigate through the AMRAP.
Now, let's talk about our EMOM playtime. We've thrown in some Freestanding Handstand Hold practice. The way it's structured allows you all to experiment with progressions without overly fatiguing the shoulders before diving into the main workout.
A few coaching essentials for today revolve around nailing proper positions in both the Deadlift and Front Rack. Ensuring quality form here will not only optimize your performance but also safeguard against unnecessary fatigue or potential injuries to the back and shoulders. Let's make every rep count and set the stage for a successful test week ahead!
strength/skill work:
Every 1 min for 8 mins, alternating between:
5 Deadlifts, 60%+ 1RM; touch and go
Freestanding Handstand Hold
metcon: "Lucky Number 13"
As many reps as possible in 13 mins of:
12 Deadlifts, 155/105 lbs
9 Hang Power Cleans, 155/105 lbs
6 Push Jerks, 155/105 lbs
2 Wall Walks
50 Double Unders
12 Deadlifts, 155/105 lbs
9 Hang Power Cleans, 155/105 lbs
6 Push Jerks, 155/105 lbs
4 Wall Walks
50 Double Unders
12 Deadlifts, 155/105 lbs
9 Hang Power Cleans, 155/105 lbs
6 Push Jerks, 155/105 lbs
6 Wall Walks
50 Double Unders ...
Continue adding 2 Wall Walk reps each round until time expires.
Goal: Complete 4+ Rounds
Primary Objective: "DT" / Barbell Cycling
Secondary Objective: Wall Walk Efficiency / Maintaining a pace of 3 Wall Walks per minute or faster.
accessories:
4 rounds for quality of:
10 GHD Back Extensions
10 Ring Hamstring Curls
Double Kettlebell Overhead Hold, pick load, 30 secs