WOD: Wednesday 231220

• Coaching Notes

We are tackling our 10RM Deadlift today. We want the clock to be open today and for athletes to have the ability to work on their own timeframe working up the the 10RM for the day. 12:00 minutes should be an appropriate amount of time to work up to the 10RM as we are looking to build to 75% with quick singles or maybe some triples in order to limit excessive reps pulling from the floor. We should probably only take 8-10 reps to build towards our 10RM and then get ready, work on bracing and focus on controlled strong reps with a flat back position. We will then be able to do a quick transition into the main workout of the day by adjusting loads back down to our Power Clean weight and having athletes test out singles here as we are working into a “Hollyman” style workout with an 18:00 AMRAP with a small rep scheme. The goal with loading here is that we are at a moderate heavy load that creates a challenge, but does not provide one such that athletes have to think too long about tackling the weight. The expectation is that we get around 15+ rounds, which means we are tackling north of 15 Power Cleans, 45 Burpees, and 75 Wall Balls.

strength:

In 12 mins:

Deadlift 10 rep max lift.

metcon: "Power Outage"

Complete as many rounds as possible in 18 mins of:

1 Power Clean, 205/145 lbs

3 Bar Facing Burpees

5 Wall Balls, 20/14 lbs, 10/9 ft

Goal: 15+ Rounds

Primary Objective: Accumulating the most rounds and reps

Secondary Objective: Power Clean efficiency and quick transitions

accessories:

Complete as many rounds as possible in 10 mins of:

Reverse Sled Drag, pick load, 100 ft

6 L/6 R Goblet Curtsy Box Step Downs, pick load

Side Star Plank Hold, L 20 secs/R 20 secs

Banded Glute Bridge March, 30 secs