WOD: Friday 220218

“Front squats and back squats? Is that even possible? I need and adult!”, probably what Heurung is thinking.

• Points of Performance & Coaching Cues

-Row: Straight chain path and stay connected through the stroke. Legs, body, then arms!

-Double Kettlebell Front Rack Carry: We are looking for kettlebells to be secured underneath the chin with the elbows and shoulder supporting the kettlebells with the spine staying neutral.

-Bear Hug Carry + Farmers Carry: Really work to keep everything solid and tight throughout the movement here with spine neutral. Big thing to watch for is extension through spine or excessive rounding of the thoracic.

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• Scaling Considerations

-Row: Machine subs are run, 200 m, Ski Erg, 250/200 m, 20/15 Assault Bike Calories, 18/13 Echo Bike Calories, or Bike Erg, 500/450 m.

-Double Kettlebell Front Rack Carry: Just monitor loading and watch for how athletes get the kettlebells to the front rack. Dumbbells work as a substitute for any of these movements.

-Bear Hug Carry + Farmers Carry: Strapping weight plates together with bands is a great alternative or even working in a zercher carry is great for athletes to acclimate better to bracing under heavy loads.

Strength: Every 2 mins for 10 mins:

1x [ 3 Front Squats + 5 Back Squats ], pick load

"The Conqueror Worm"

3 rounds for time of:

12 L/12 R Single Arm Dumbbell Thrusters, 50/35 lbs

18 Chest-to-bar Pull-ups

Time domain: 5-9 mins

Time cap: 11 mins

Accessories

2 rounds for quality of:

Single Arm Ring Row Hold, L 15 secs/R 15 secs

Copenhagen Plank, L 15 secs/R 15 secs

Star Plank, L 15 secs/R 15 secs