WOD: Saturday 220205

The 11am felt much smaller without you this week Casey. Hope to see you next week!

• Points of Performance & Coaching Cues

-Burpees: Looking to move fast and hit the ground quickly. Ideally we want one motion jumping back and one motion jumping forward with two feet take off and land.

-American Kettlebell Swings: Midline stabilization and hip extension are the two key points of performance to look for. Also work to keep the feet rooted to the floor in order to avoid rocking and loosing tension.

-Sumo Deadlift High-pulls: Watch for the timing of hip extension to elbows high and outside. Our starting position should be dynamic with an upright torso.

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• Scaling Considerations

-Burpees: Push-ups + line hops or toe touch jumping jacks.

-American Kettlebell Swings: Reduce the load then change the movement to Russian kettlebell swings, then finally to kettlebell deadlifts.

-Box Jumps: Adjustment should be to step-ups or lower the box.

-Sumo Deadlift High-pulls: Move this to pulling off the floor and reducing the load or even just going from a low hang position with no weight in order to keep stimulus and ensure shoulder health.

"Battle of Zama"

Teams of 3 - for time:

150 Burpees

150 American Kettlebell Swings, 70/53 lbs

150 Box Jumps, 24/20 in

150 Sumo Deadlift High-pulls, 75/55 lbs

Accessories

3 rounds for quality of:

12 Glute Ham Raises

Copenhagen Plank, L 15 secs/R 15 secs

Zercher Carry, pick load, 100 ft