WOD: Friday 220401

Yes, it’s April 1st. No, the workout is not a joke.

• Points of Performance & Coaching Cues

-Back Squats: Brace through the midline. Create global tension and a full 360 degree breath on each rep. We should feel close to maximal effort at 5 and then fight for 6,7, and 8.

-Pull-ups: Full extension at the bottom of each rep and chin over bar at the top of each rep. Focus on being rhythmic and relaxed throughout.

-Push-ups: You should be a moving plank and initiate the rep through the shoulders and not the elbows.

-AbMat Sit-ups: Hands must touch over head and touch the toes for the rep to be an “RX’d rep.

-Air Squats: Hip crease below parallel and show full hip extension at the top of each rep.

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• Scaling Considerations

-Back Squats: We could move to a box squat for those with knee or back issues. And just adjust the height of the box in order to help minimize any issues the athlete may be feeling.

-Pull-ups: Strict banded pull-ups or toenail spot pull-ups as well as limiting the volume would help today.

-Push-ups: Same idea as the pull-ups for scaling mods- band assisted, kneeling, and adjusting volume.

Strength:

Back Squat : 8 Rep Max

Log your best Back Squat 8 rep max lift.

“Angie”

For time:

100 Pull-ups

100 Push-ups

100 Sit-ups

100 Air Squats

Time domain: 13-18 mins

Time cap: 25 mins

Accessories:

3 rounds for quality of:

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

Tuck L-Hang, 30 secs

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