WOD: Saturday 220409

I’ll let you do all of the running Steve and I’ll do all of the pull ups. Deal?

• Points of Performance & Coaching Cues

-Pull-ups: Full extension at the bottom of each rep and chin over bar at the top of each rep. Focus on being rhythmic and relaxed throughout.

-Run: Pull off the ground and keep the chest tall with a neutral spine. Create tension by pulling your pelvis under your torso and work to keep a quick cadence.

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• Scaling Considerations

-Pull-ups: we are looking for strict banded pull-ups or toenail spot pull-ups today as the primary sub.

-Push-ups: Band Assisted Push-ups is the scale of choice today to allow for more consistency in position on the push-up.

-Run Machine Subs:

Run, 400 m-

30/24 Row Calories/Ski Erg Calories/Bike Erg Calories

25/18 Echo Bike Calories

27/22 Assault Bike Calories

40/32 Airdyne Calories

"I Melt With You"

Teams of 2 - for time:

Run, 800 m

8x [ 5 Pull-ups + 10 Push-ups + 15 Air Squats ]

Run, 800 m

6x [ 5 Pull-ups + 10 Push-ups + 15 Air Squats ]

Run, 800 m

4x [ 5 Pull-ups + 10 Push-ups + 15 Air Squats ]

Run, 800 m

Accessories:

3 rounds for quality of:

10 Reverse Nordic Curls

10 Anterior Tib Raises

Split Stance Paloff Hold, L 30 secs/R 30 secs