WOD: Wednesday 221012

“Please Get Out Of My Van Halen T-Shirt Before You Jinx The Band And They Break-Up”

• Daily Focus

The focus today is on speed strength in the front squat. We want to maintain good position and get in and out of the hole fast with the elbows high and a quality front rack. Two reps at 70% 1RM should allow for consistency in both speed and position across all sets. We will then transition into the thruster and get athletes to feel out the weight in the squat clean and then transition into the press overhead to connect it into a thruster. The weight for the thruster should be unbroken yet challenging on each set. After getting to the working weight on the thruster we should spend some time focusing on the rope climb and going over the correct bite technique to be able to put a lot of weight into the feet in order to reach with the hands to the next spot on the rope.

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• Points of Performance, Coaching Cues, & Scaling Modifications

Front Squats: Keep the chest tall, belly braced and continually push up with your elbows through the bar.

-Scale: Dual dumbbell front squats or kettlebell goblet squats would be a great sub for the day.

Rope Climbs: Focus on making the first jump high up the rope and cut the rope as close to the hands as possible. Then work on the descent by letting the rope slide fast between the feet and hands lightly on the rope.

-Scale: Sub out pull-to-stands or single arm supine grip ring rows for the rope climbs today. Also if you don’t have enough ropes we can do 4 strict chin-ups per rope climb as a scale.

Thrusters: We want to see the barbell on a good front rack position with the elbows out and in front of the bar. Work to keep vertical out of the squat and drive forcefully through the ground to create a strong vertical drive on the bar.

-Scale: We can move to dumbbell thrusters or lighten the load today to work on better form and maintain a high cycle rate.

Box Jump Overs: Stay low and close to the box and remember to breathe. Work to rotate on the box before landing and coming right back to the box to limit excess movement on the floor.

-Scale: Let's move to alternating step-ups or a lower box height as the main go-to today for box jump overs.

Strength:

Every 1 min for 8 mins:

2 Front Squats, 70% 1RM

Goal: Speed focus every rep.

MetCon: “The Wedding Singer”

Complete as many rounds as possible in 14 mins of:

2 Rope Climbs

6 Thrusters, 135/95 lbs

9 Box Jump Overs, 24/20 in

Accessories:

3 rounds for quality of:

8 L/8 R Bulgarian Split Squats, pick load

8 L/8 R Half Kneeling Landmine Press, pick load

8 L/8 R Single Arm Dumbbell Rows, pick load