WOD: Wednesday 220302

Papa. The Man. The Myth. The Legend.

• Points of Performance & Coaching Cues

-Wall Balls: Elbows in front of the body, hands underneath the ball, and the ball directly in front of the face. Breathe out when the wall ball is thrown and breathe in as the ball comes back to the body.

-Power Cleans: We want to ensure a quality position on the way up with the barbell contacting the upper thighs and then on the way back down keep the eyes forward and chest up, lightly grazing the thighs.

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• Scaling Considerations

-Power Cleans: We want to develop capacity and technique here. For our newer athletes let's work from the hang for both the weightlifting portion as well as the conditioning piece. For the heavy for the day it would be beneficial to work on a 10 min EMOM for beginner athletes and have them hit 3 reps, increasing to a load that does not take them out of good technique.

-Wall Balls: We want to work on some volume wall balls here and a close to body weight squat. So the biggest emphasis will be on good squat mechanics and smooth repetitions. This may mean moving to a 14/10 lbs ball or going to an air squat all together.

Weightlifting: Power Clean 1RM

Take 10 mins to find a heavy single for the day.

The goal today is to hit something at 90+% of your 1RM power clean. If you are feeling it, let it ride and go for a new 1RM.

“Peter Parker”

For time:

50 Wall Balls, 20/14 lbs

25 Power Cleans, 135/95 lbs

40 Wall Balls, 20/14 lbs

20 Power Cleans, 135/95 lbs

30 Wall Balls, 20/14 lbs

15 Power Cleans, 135/95 lbs

20 Wall Balls, 20/14 lbs

10 Power Cleans, 135/95 lbs

10 Wall Balls, 20/14 lbs

5 Power Cleans, 135/95 lbs

Accessories

3 rounds for quality of:

10 L/10 R Front Rack Box Step-ups, pick load

10 Strict Toes-to-bars

Tuck L-Hang, 30 secs