WOD: Monday 211227

Welcome Auggie to the gym! It was great having you in the youth program and it will be great to have you in the adult group.

Points of Performance & Coaching Cues:

-Run: Work on creating a neutral pelvic by tucking hips under you as you run. Focus on the heel pull and driving the heel up to the butt to create a longer stride and strong figure 4 position.

-Wall Balls: Elbows in front of the body and the ball should be placed directly in front of the face. Ideal distance from the wall is arm length. Work on breathing mechanics today by breathing out as the ball is released and breathing in as the ball comes back down to the body. Maintain breath hold in and out of squat before the next breath.

-Toes-to-bar: Work the dynamic kip swing from arch to hollow first, then worry about the toes actually touching the bar. If we ever want to develop the skill of the toes-to-bar, we need to first work on body mechanics and tension.

Scaling Considerations:

-Run Machine Subs:

40/32 Assault Bike Calories

35/27 Echo Bike Calories

Row, 500/425 m

Ski Erg, 450/400 m

-Wall Balls: Scale to lighter loads, then scale the height to throw the wall ball, then scale to air squats. If this is an issue with the knees we can scale the wall ball with a squat to box at a position that is just above parallel.

-Toes-to-bars: First try alternating toes-to-bar, then toe to target, then knee to elbows, the strict knee raises, then v-ups, then AbMat sit-ups. This is a good way to think about the difficulty associated and the way to progress athletes.

“Maclear's Beacon”

5 rounds for time of:

Run, 400 m

30 Wall Balls, 20/14 lbs

20 Toes-to-bars

Goal: 18-25 mins

Time cap: 30 mins

Accessories:

3 rounds for quality of:

Weighted Wall Sit, pick load, 30 secs

10 Reverse Nordic Curls

Weighted Plank, pick load, 30 secs