WOD: Saturday 220430

How is it that tomorrow it’s gonna be May? April flew by.

• Points of Performance & Coaching Cues

-American Kettlebell Swings: We are looking for hip extension while maintaining midline. A lot of athletes tend to lose midline as we go to full extension on the kettlebell swing. The best cue here is to shorten the gap between your sternum and belly button.

-Row Calories: Get the rower moving quickly and then work on a steady state long stroke. Focus on leg drive through the first half of the pull, then work on the body and arms staying connected through the finish.

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• Scaling Considerations

-American Kettlebell Swings: First scale will be to lower the weight, then next would be to change to a Russian kettlebell swings. After that a kettlebell deadlift would be the best option to limit dynamic loading.

-Row Substitutions: The first sub would be to go to a Ski Erg, then next would be Bike Erg, and finally moving to either an Assault Bike or Echo Bike.

“Super Smash Bros” - Part 1:

Teams of 2 - complete as many rounds as possible in 9 mins of:

Partner A:

Max rep Row Calories

Partner B:

15 American Kettlebell Swings, 53/35 lbs

45 Double Unders

15 AbMat Sit-ups

Rest 3 mins before part 2.

“Super Smash Bros” - Part 2:

Teams of 2 - complete as many rounds as possible in 9 mins of:

Partner A:

Max rep American Kettlebell Swings, 53/35 lbs

Partner B:

10/8 Row Calories

45 Double Unders

15 AbMat Sit-ups

Accessories:

4 rounds, 30 secs per station, for max reps of:

Russian Twist Rest 30 secs

Plank Hold Knee-to-elbow

Rest 30 secs

Rotate immediately to the next station every 30 secs, the clock does not stop or reset between stations.