WODs

"Ain’t No Grave"

Context: Practice – Make sure every squat is all the way down, and full lockout at the top

Mobility: Shoulder

Skill Practice Warm Up: Spend 8 minutes working on barbell carries (front, back or overhead). Walk out 20′ and 20’ back using progressively more challenging loads or more challenging variations. Plan on doing at least 4-6 ‘sets’. Share bars to reduce how much space is needed!

Metabolic Conditioning: “Ain’t No Grave”

For time. 4 rounds

6 Front Squat (Health: 45#/65#, Athletic: 65#/85#,  Performance: 85#/135#)

12 toes-to-bar

12 broad jump (Health: 3ft, Athletic:  4ft, Performance: 4ft)

20 wall ball

1 min rest

Scaling Guide: 13 – 20 minutes, about 4:00 per round including the rest. Scale Up: 105#/155# bar and either 20#/30# wall ball or 11ft/10ft if you don’t have heavy wall balls.

Compare to: April 5, 2017

Coaching Tips: Squat cleaning the rep of the squat sets count as a rep so do that if your form is good. For the toes to bar, point the toes to get more range of motion through the posterior chain (as opposed to keeping the ankles at 90 degrees and possibly missing the bar). Most people will want to just set up a 4′ gap to jump across (turning completely around each rep), but if you can, you can set up a ‘square’ and only turn 90 degrees to make the broad jumps go a bit faster. For the wall ball, hold the ball on the bottom and use as much ‘wrist flip’ as possible so you don’t have to extend the arms completely overhead each rep. Try and complete these in big sets since there is a minute rest each round.