WOD: Friday 220513

Welcome back JPopp! Hope Boston treated you well (Also, happy international spooky day).

• Workout Primer

For quality:

5 Pull-ups

4 Box Jump Overs

3 Burpees

4 Overhead Squats

3 Burpees

4 Box Jump Overs

5 Pull-ups

-Increase pace on way back up. This little workout primer is to get athletes into the flow of the workout and feel out the weights and movements they are planning to hit in the workout.

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• Points of Performance & Coaching Cues

-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.

-Box Jumps: These are not box jump overs, so reach full extension at the top of the box and step down before hitting the next rep.

-Overhead Squats: Keep pressing on the bar as we go in and out of the hole of the squat. Press through the elbows and elevate the shoulder blades.

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• Scaling Considerations

-Pull-ups: We are looking for banded strict pull-ups or toenail spot pull-ups today as the primary sub. We can also reduce the rep count to keep with the time domain, so look at the L2/L1 options for ideas on scaling there.

-Box Jump Overs: Sub box step overs for the jumps or lower the box.

-Overhead Squats: Move to an overhead walking lunge or a front squat as the go to alternatives for today.

"What in Tarnation"

For time:

50 Pull-ups

40 Box Jump Overs, 24/20 in

30 Burpees

20 Overhead Squats, 135/95 lbs

30 Burpees

40 Box Jump Overs, 24/20 in

50 Pull-ups

Accessories:

Complete as many rounds as possible in 7 mins of:

10 V-ups Hollow Hold, 20 secs

10 Tall Plank Knees-to-elbows

Forearm Plank Hold, 40 secs