WOD: Wednesday 211006

Sabu’s favorite two movements, deadlifts and Ramsey. I mean, wall walks.

Coaching Notes:

Today we have a challenging superset that will challenge both absolute strength as well as strength endurance. We will hit the push press from the floor, which will give us some more quality reps on the power clean and well as lead to better class management where we can take the barbell from the rack for barbell reverse lunges. What this means is we will need two bars and more than likely pair up with someone of equal strength to allow for better flow for the class.

Our conditioning piece is something we will be seeing here over the course of our Open Base Phase. We will be really dialing in some challenging couplets and triplets that build volume and challenging pacing strategy.

Scaling Mods:

For the scale today, it is very simple in terms of modifying our strength superset. We would want athletes to go to a DB Strict Press and put in some dual db reverse lunges if loading or positioning is an issue. For the conditioning piece, have athletes do a modified wall walk with feet on box and walk hands to box. For the Deadlift, lets lighten the load and do romanian deadlifts in order to limit volume pulling from the floor.

Strength Superset

Every 1:30, 10 Sets (5 Sets of Each)

Alternating Movements

-Power Clean + 5 Push Press @ 70-75% of Push Press

-10/10 Back Rack Reverse Lunges *from the Rack

*use first 2 sets to get to working load for last 3 as true working sets

Goro

For Time

18-15-12-9-6-3

Deadlift 225/155#, 102/70kg

6-5-4-3-2-1

Wall Walk

Time Cap = 11:00

Accessories

Density Set

6:00 AMRAP

Max Sets 10 Unbroken Floor Press 135/95#

-20 Banded Tricep Press Downs

*Record unbroken sets of floor press and any partial reps of the banded tricep press downs