WOD: Tuesday 220426

May deload week treat you all well, and give you the strength for the next cycle.

• Points of Performance & Coaching Cues

-Front Foot Elevated Split Squats: The foot should be placed on a 2-3 inch plate and the athlete should be in a stance that roughly mimics a walking lunge or the split jerk. We will descend under control, lightly tap the knee to the ground, and then accelerate back up to the start.

-Single Arm Dumbbell Push Press + Single Arm Dumbbell Push Jerks: We are looking for a vertical torso and a strong drive through the press with a firm line of action and a strong overhead position with the bicep covering the ear and the elbow locked out.

-Wall Walks: Work to keep the arms straight, belly tight and move in a strong tight position fighting against overextension of the spine as we move close to the wall.

-Double Unders: Eyes forward and down about 4 ft out in front, chest up, and elbows by sides with hands at your pockets.

-Strict Pull-ups: Make sure to start each rep with lats starting active and from a full lockout position of the elbow.

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• Scaling Considerations

-Front Foot Elevated Split Squats: We can take out the elevation of the front foot and move to dumbbell loaded in the suitcase position or go to step-ups to make it less demanding on the knees.

-Wall Walks: The focus here is stability on the hands and through the midline. We can sub in a box wall walk or just not go as high up the wall and as inverted in the wall walk.

-Strict Pull-ups: We are looking for banded strict pull-ups or toenail spot pull-ups today as the primary subs today.

-Shoulder-to-Overheads: Sub for strict press and go lighter or move to a dumbbell variation to allow for more freedom of movement for the shoulder joint.

-Double Unders: Move to single unders or 20 secs of practice to allow those working on getting double unders time today to begin to master it.

Strength:

Every 2 mins for 10 mins do:

6 L/6 R Front Foot Elevated Split Squats, pick load

1 L/1 R x [ 3 Single Arm Dumbbell Push Press + 5 Single Arm Dumbbell Push Jerks ], pick load

“Tomb Raider”

5 rounds for time of:

3 Wall Walks

24 Double Unders

6 Shoulder-to-Overheads, 135/95 lbs

9 Strict Pull-ups

Accessories:

3 rounds for quality of:

10 L/10 R Single Arm Chainsaw Rows

Side Plank Hold, L 20 secs/R 20 secs

Forearm Plank Hold, 1 min