WOD: Wednesday 220615

The king of consistency has graced us with his presence on the blog again. May we all aspire to Todd’s gym level.

• Daily Focus

Today we are working on our developing absolute strength and hitting our back squat cycle. For the back squats focus on speed on each and every rep. As we move into the chipper our focus moves to consistency with small breaks. We are looking to find a pull-up modification that allows for quick sets of 3-5 at a time or larger. The bike in the middle of this chipper will be sneaky hard, but just try to keep on a consistent pace and the rest is downhill.

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• Points of Performance & Coaching Cues

Strict Pull-ups: We should see the pull-up initiated by the lats and the movement of the shoulder blades, rather than movement starting at the elbow.

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.

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• Scaling Considerations

Pull-ups: Banded strict pull-ups or toenail spot pull-ups.

Echo Bike Subs:

10/7 Echo Bike Calories =

12/10 Row/Ski Erg/Bike Erg Calories

50/35 Echo Bike Calories =

60/48 Row/Ski Erg/Bike Erg Calories

Wall Balls: Sub lighter loads, go to a box wall ball, or even go to air squats and just increase the reps.

Metcon: "Bourne"

For time:

10/7 Echo Bike Calories

20 Strict Pull-ups

40 Wall Balls, 20/14 lbs

50/35 Echo Bike Calories

40 Wall Balls, 20/14 lbs

20 Strict Pull-ups

10/7 Echo Bike Calories

Time domain: 10-15 mins

Time cap: 15 mins

Accessories:

4 rounds for quality of:

15 Feet Elevated Ring Rows

8 L/8 R Front Rack Bulgarian Split Squats, pick load

10 Dumbbell Hammer Curls, pick load

Scapular Elevation Overhead Drill, 15 secs