WOD: Saturday 220319

Put your hands up if you’re ready for the weekend! Kyla has the right idea.

• Points of Performance & Coaching Cues

-Deadlifts: Keep the bar close and have the hips and torso rise at the same time during the deadlift. We also want them to descend in a similar fashion by keeping tension against the barbell rather than letting the barbell pull you down to the floor.

-Dumbbell Shoulder-to-Overheads: The focus for the shoulder-to-overhead will be to keep a good rack position and not let the dumbbells start to move outside the body creating extra strain on the shoulders.

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• Scaling Considerations

-Today, scaling considerations will be mainly focused around reducing the volume on the machines or reducing the weight on the barbell or dumbbells.

-The main consideration would be the deadlift today and with this we want to still develop the posterior chain, but just change the position enough to allow for a pain free movement. The best way to do this would be to move to a sumo deadlift or hex bar deadlift or even dumbbell Romanian deadlifts.

"Titanic"

Teams of 4 - 4 rounds for time of:

20/15 Bike Calories

21 Deadlifts, 155/105 lbs

20/15 Row Calories

15 Burpees

20/15 Ski Erg Calories or 14/11 Bike Cal

9 Dumbbell Shoulder-to-Overheads, 50/35 lbs

Time domain: 22-28 mins

Time cap: 30 mins

Accessories

3 rounds for quality of:

Single Arm Ring Plank, L 20 secs/R 20 secs

15 Ring Hamstring Curls

20 Weighted Russian Twists, pick load