WOD: Thursday 211111

Welcome back Nicole! We’re happy to have you here at the gym.

Coaching Notes:

Today is all about muscular stamina and endurance. This is a very leg centric style workout that will be sure to challenge your ability to hold onto the pace on the runs as they get up into the 600, 800, and 1000 m length. Focus here is to try to go out a little faster than total average pace on the 200, get into a big set of wall balls or even unbroken, and then hang onto the barbell for the power snatches. Again, we want to see close to unbroken at that weight. We chose a lightweight today to really work on barbell cycling under fatigue. We want athletes to work on unbroken sets, quick transitions, and pacing on the runs to allow for steady state effort today.

Scaling Considerations

Today, we are working on really developing pace and challenging athletes' aerobic capacity. Finding movement that allows for consistent steady state work is the best course of action.

For the Wall Balls, we can move to lighten the loads or move to air squats. If athletes are having knee pain and cannot squat below parallel, have them either do wall ball with squat to box, or we can go low box weighted step-ups. For the Power Snatch we can move to a Hang Power Snatch and then to a DB Snatch as main scales. After that we can go to Power Cleans or Russian KBS if the shoulders are the real issues today.

"Milk Was a Bad Choice"

For time:

Run, 200 m

30 Wall Balls, 20/14 lbs

15 Power Snatches, 75/55 lbs

Run, 400 m

30 Wall Balls, 20/14 lbs

15 Power Snatches, 75/55 lbs

Run, 600 m

30 Wall Balls, 20/14 lbs

15 Power Snatches, 75/55 lbs

Run, 800 m

30 Wall Balls, 20/14 lbs

15 Power Snatches, 75/55 lbs

Run, 1000 m

Accessories

4 rounds of:

8 L/8 R Bulgarian Split Squats, pick load

12 Barbell Hip Thrusts, pick load

Max effort Wall Sit