WOD: Thursday 220602

A few overhead squats today to bring back the good memories of the Quarter Finals VP.

• Points of Performance & Coaching Cues

-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.

-Burpees: Stay smooth on the burpees and let chest fall to the floor and then jump back or step back feet to hands before jumping to full extension.

-Single Arm Dumbbell Hang Clean & Jerks: Dumbbell must come to the hip first and then initiate the swing of the dumbbell to the shoulder before going overhead. Full lockout overhead with a locked elbow position and bicep by ears.

-Wall Balls: Elbows should stay in front of the body and hip crease needs to pass below parallel. Focus on a good dynamic drive with tension out of the hole as we release the ball.

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• Scaling Considerations

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

-Double Unders: Scale to single unders or plate toe taps. If the calves are an issue then we can go to 20 secs on a bike or Ski Erg today depending on what the athlete needs.

-Burpees: We can scale to up downs (no push-up no jump burpee) or just go to a push up or squat jump depending on whether there are issues with the shoulders or the knees.

-Single Arm Dumbbell Hang Clean & Jerks: Lighten the load and go to a curl to press instead of the dynamic movement.

-Wall Balls: Scale to air squats or a light goblet squat. If it is just the catch of the wall ball then scale to light dumbbell thrusters.

Metcon:

"The Landing Strip"

For time:

50 Double Unders

50 Overhead Squats, 95/65 lbs

50 Double Unders

30 Burpees

50 Double Unders

30 Single Arm Dumbbell Hang Clean & Jerks, 50/35 lbs

50 Double Unders

30 Wall Balls, 20/14 lbs

50 Double Unders

Accessories:

5 rounds for quality of:

10 Plank Hold Knee-to-elbows

10 Plate Sit-ups, 25/15 lbs

Side Plank, L 30 secs/R 30 secs